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Sauerkraut vs. True morels — In-Depth Nutrition Comparison

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How are sauerkraut and true morels different?

  • True morels have more iron, copper, vitamin D, phosphorus, manganese, zinc, vitamin B2, vitamin B3, and potassium than sauerkraut.
  • Daily need coverage for iron for true morels is 134% higher.
  • Sauerkraut contains 31 times more sodium than true morels. While sauerkraut contains 661mg of sodium, true morels contain only 21mg.

Sauerkraut, canned, solids and liquids and Mushrooms, morel, raw are the varieties used in this article.

Infographic

Sauerkraut vs True morels 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +43.3%
Contains more PotassiumPotassium +141.8%
Contains more IronIron +728.6%
Contains more CopperCopper +551%
Contains more ZincZinc +968.4%
Contains more PhosphorusPhosphorus +870%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +288.7%
Contains more SeleniumSelenium +266.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +228.6%
Contains more Vitamin B2Vitamin B2 +831.8%
Contains more Vitamin B3Vitamin B3 +1474.8%
Contains more Vitamin B5Vitamin B5 +373.1%
~equal in Vitamin B6 ~0.136mg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more OtherOther +34.4%
Contains more ProteinProtein +242.9%
Contains more FatsFats +307.1%
Contains more CarbsCarbs +19.2%
~equal in Water ~89.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -47.7%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +546.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.6 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +328.6%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut True morels
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut True morels DV% diff.
Iron 1.47mg 12.18mg 134%
Copper 0.096mg 0.625mg 59%
Sodium 661mg 21mg 28%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Phosphorus 20mg 194mg 25%
Manganese 0.151mg 0.587mg 19%
Zinc 0.19mg 2.03mg 17%
Vitamin C 14.7mg 16%
Vitamin B2 0.022mg 0.205mg 14%
Vitamin B3 0.143mg 2.252mg 13%
Vitamin K 13µg 11%
Vitamin B5 0.093mg 0.44mg 7%
Potassium 170mg 411mg 7%
Folate 24µg 9µg 4%
Protein 0.91g 3.12g 4%
Vitamin B1 0.021mg 0.069mg 4%
Selenium 0.6µg 2.2µg 3%
Choline 10.4mg 2%
Polyunsaturated fat 0.067g 0.433g 2%
Calories 19kcal 31kcal 1%
Vitamin E 0.14mg 1%
Calcium 30mg 43mg 1%
Magnesium 13mg 19mg 1%
Fats 0.14g 0.57g 1%
Carbs 4.28g 5.1g 0%
Net carbs 1.38g 2.3g N/A
Sugar 1.78g 0.6g N/A
Fiber 2.9g 2.8g 0%
Vitamin A 1µg 0µg 0%
Vitamin B6 0.13mg 0.136mg 0%
Saturated fat 0.034g 0.065g 0%
Monounsaturated fat 0.013g 0.052g 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 0g 0%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut True morels
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Sauerkraut
19%
True morels
Minerals Daily Need Coverage Score
24%
Sauerkraut
96%
True morels

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 640mg)
Which food is cheaper?
True morels
True morels is cheaper (difference - $0.4)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.031g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.