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  6. Sauerkraut vs. Portobello

Sauerkraut vs. Portobello — In-Depth Nutrition Comparison

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Important differences between Sauerkraut and Portobello

  • Sauerkraut has more Vitamin C, Iron, and Vitamin K, however, Portobello has more Selenium, Vitamin B3, Copper, Vitamin B2, Vitamin B5, and Phosphorus.
  • Portobello's daily need coverage for Selenium is 39% more.
  • Portobello is lower in Sodium.

The food varieties used in the comparison are Sauerkraut, canned, solids and liquids and Mushrooms, portabella, grilled.

Infographic

Sauerkraut vs Portobello infographic
Infographic link

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.
Sauerkraut
Sauerkraut
3
:
6
Portobello
Portobello
Contains more Calcium +900%
Contains more Iron +267.5%
Contains more Manganese +125.4%
Contains more Phosphorus +575%
Contains more Potassium +157.1%
Contains less Sodium -98.3%
Contains more Zinc +242.1%
Contains more Copper +305.2%
Contains more Selenium +3550%
Equal in Magnesium - 13
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Portobello
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 15% 10% 58% 39% 2% 18% 130% 9% 120%
Contains more Calcium +900%
Contains more Iron +267.5%
Contains more Manganese +125.4%
Contains more Phosphorus +575%
Contains more Potassium +157.1%
Contains less Sodium -98.3%
Contains more Zinc +242.1%
Contains more Copper +305.2%
Contains more Selenium +3550%
Equal in Magnesium - 13

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.
Sauerkraut
Sauerkraut
6
:
5
Portobello
Portobello
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Folate +26.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +242.9%
Contains more Vitamin B2 +1731.8%
Contains more Vitamin B3 +4274.1%
Contains more Vitamin B5 +1257%
Equal in Vitamin B6 - 0.122
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Portobello
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 9% 0% 18% 93% 118% 76% 29% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Folate +26.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +242.9%
Contains more Vitamin B2 +1731.8%
Contains more Vitamin B3 +4274.1%
Contains more Vitamin B5 +1257%
Equal in Vitamin B6 - 0.122

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Portobello
Portobello
Contains more Other +106.7%
Contains more Protein +260.4%
Contains more Fats +314.3%
Equal in Carbs - 4.44
Equal in Water - 90.66
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Portobello
3% 4% 91%
Protein: 3.28 g
Fats: 0.58 g
Carbs: 4.44 g
Water: 90.66 g
Other: 1.04 g
Contains more Other +106.7%
Contains more Protein +260.4%
Contains more Fats +314.3%
Equal in Carbs - 4.44
Equal in Water - 90.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
1
Portobello
Portobello
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +246.3%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Portobello
21% 3% 76%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.232 g
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +246.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Portobello
Portobello
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Glucose +1514.3%
Sauerkraut
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
Portobello
16% 84%
Starch: 0.43 g
Sucrose: 0 g
Glucose: 2.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Glucose +1514.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Portobello Opinion
Net carbs 1.38g 2.24g Portobello
Protein 0.91g 3.28g Portobello
Fats 0.14g 0.58g Portobello
Carbs 4.28g 4.44g Portobello
Calories 19kcal 29kcal Portobello
Starch 0.43g Portobello
Fructose 0.04g 0g Sauerkraut
Sugar 1.78g 2.26g Sauerkraut
Fiber 2.9g 2.2g Sauerkraut
Calcium 30mg 3mg Sauerkraut
Iron 1.47mg 0.4mg Sauerkraut
Magnesium 13mg 13mg
Phosphorus 20mg 135mg Portobello
Potassium 170mg 437mg Portobello
Sodium 661mg 11mg Portobello
Zinc 0.19mg 0.65mg Portobello
Copper 0.096mg 0.389mg Portobello
Manganese 0.151mg 0.067mg Sauerkraut
Selenium 0.6µg 21.9µg Portobello
Vitamin A 18IU 0IU Sauerkraut
Vitamin A RAE 1µg 0µg Sauerkraut
Vitamin E 0.14mg 0mg Sauerkraut
Vitamin D 0IU 14IU Portobello
Vitamin D 0µg 0.3µg Portobello
Vitamin C 14.7mg 0mg Sauerkraut
Vitamin B1 0.021mg 0.072mg Portobello
Vitamin B2 0.022mg 0.403mg Portobello
Vitamin B3 0.143mg 6.255mg Portobello
Vitamin B5 0.093mg 1.262mg Portobello
Vitamin B6 0.13mg 0.122mg Sauerkraut
Folate 24µg 19µg Sauerkraut
Vitamin K 13µg 0µg Sauerkraut
Tryptophan 0.008mg 0.045mg Portobello
Threonine 0.025mg 0.125mg Portobello
Isoleucine 0.021mg 0.09mg Portobello
Leucine 0.029mg 0.15mg Portobello
Lysine 0.031mg 0.11mg Portobello
Methionine 0.009mg 0.035mg Portobello
Phenylalanine 0.023mg 0.1mg Portobello
Valine 0.03mg 0.41mg Portobello
Histidine 0.016mg 0.065mg Portobello
Saturated Fat 0.034g 0.064g Sauerkraut
Monounsaturated Fat 0.013g 0.009g Sauerkraut
Polyunsaturated fat 0.067g 0.232g Portobello
Omega-6 - Linoleic acid 0.232g Portobello

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Portobello
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
13%
Sauerkraut
30%
Portobello
Minerals Daily Need Coverage Score
24%
Sauerkraut
40%
Portobello

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.03g)
Which food contains less Sodium?
Portobello
Portobello contains less Sodium (difference - 650mg)
Which food is lower in glycemic index?
Portobello
Portobello is lower in glycemic index (difference - 32)
Which food is cheaper?
Portobello
Portobello is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Portobello - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169243/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.