Sauerkraut vs. Cream of mushroom soup — In-Depth Nutrition Comparison
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Important differences between sauerkraut and cream of mushroom soup
- Cream of mushroom soup has less iron, vitamin C, fiber, vitamin B6, copper, manganese, and folate.
- Sauerkraut's daily need coverage for iron is 17% more.
- Cream of mushroom soup is lower in sodium.
The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Soup, cream of mushroom, canned, prepared with equal volume water.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +550% |
| Contains more CalciumCalcium | +328.6% |
| Contains more PotassiumPotassium | +448.4% |
| Contains more IronIron | +1533.3% |
| Contains more CopperCopper | +500% |
| Contains more ZincZinc | +216.7% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains more ManganeseManganese | +738.9% |
| Contains less SodiumSodium | -48.6% |
| Contains more SeleniumSelenium | +133.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +250% |
| Contains more Vitamin B2Vitamin B2 | +175% |
| Contains more Vitamin B5Vitamin B5 | +29.2% |
| Contains more Vitamin B6Vitamin B6 | +1757.1% |
| Contains more Vitamin KVitamin K | +35.4% |
| Contains more FolateFolate | +2300% |
| Contains more CholineCholine | +121.3% |
| Contains more Vitamin EVitamin E | +71.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +18.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
0.66 g
Fats:
2.59 g
Carbs:
3.33 g
Water:
92.46 g
Other:
0.96 g
| Contains more ProteinProtein | +37.9% |
| Contains more CarbsCarbs | +28.5% |
| Contains more OtherOther | +124% |
| Contains more FatsFats | +1750% |
~equal in
Water
~92.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
0.472 g
Monounsaturated fat:
Mono. Fat
0.597 g
Polyunsaturated fat:
Poly. Fat
1.42 g
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +4492.3% |
| Contains more Poly. FatPolyunsaturated fat | +2019.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.47mg | 0.09mg | 17% |
| Vitamin C | 14.7mg | 0mg | 16% |
| Sodium | 661mg | 340mg | 14% |
| Fiber | 2.9g | 0.3g | 10% |
| Polyunsaturated fat | 0.067g | 1.42g | 9% |
| Vitamin B6 | 0.13mg | 0.007mg | 9% |
| Copper | 0.096mg | 0.016mg | 9% |
| Manganese | 0.151mg | 0.018mg | 6% |
| Folate | 24µg | 1µg | 6% |
| Fats | 0.14g | 2.59g | 4% |
| Potassium | 170mg | 31mg | 4% |
| Magnesium | 13mg | 2mg | 3% |
| Vitamin K | 13µg | 9.6µg | 3% |
| Saturated fat | 0.034g | 0.472g | 2% |
| Calcium | 30mg | 7mg | 2% |
| Vitamin B2 | 0.022mg | 0.008mg | 1% |
| Calories | 19kcal | 39kcal | 1% |
| Choline | 10.4mg | 4.7mg | 1% |
| Monounsaturated fat | 0.013g | 0.597g | 1% |
| Vitamin B1 | 0.021mg | 0.006mg | 1% |
| Selenium | 0.6µg | 1.4µg | 1% |
| Protein | 0.91g | 0.66g | 1% |
| Zinc | 0.19mg | 0.06mg | 1% |
| Vitamin E | 0.14mg | 0.24mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Phosphorus | 20mg | 12mg | 1% |
| Carbs | 4.28g | 3.33g | 0% |
| Net carbs | 1.38g | 3.03g | N/A |
| Sugar | 1.78g | 0.2g | N/A |
| Vitamin A | 1µg | 1µg | 0% |
| Vitamin B3 | 0.143mg | 0.169mg | 0% |
| Vitamin B5 | 0.093mg | 0.072mg | 0% |
| Tryptophan | 0.008mg | 0% | |
| Threonine | 0.025mg | 0% | |
| Isoleucine | 0.021mg | 0% | |
| Leucine | 0.029mg | 0% | |
| Lysine | 0.031mg | 0% | |
| Methionine | 0.009mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.03mg | 0% | |
| Histidine | 0.016mg | 0% | |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
4%
Minerals Daily Need Coverage Score
24%
8%
Comparison summary
Which food is richer in minerals?
Sauerkraut is relatively richer in minerals
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.438g)
Which food is richer in vitamins?
Sauerkraut is relatively richer in vitamins
Which food is lower in Sugar?
Cream of mushroom soup is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Cream of mushroom soup contains less Sodium (difference - 321mg)
Which food is lower in glycemic index?
Cream of mushroom soup is lower in glycemic index (difference - 32)
Which food is cheaper?
Cream of mushroom soup is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)