Portobello mushrooms vs sauerkraut: which is healthier?
They are about equally nutrient-dense: portobello mushrooms scores 81/100 and sauerkraut 81/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Portobello mushrooms
22 kcal per 100 g. 1 whole cap: 84 g
Sauerkraut
19 kcal per 100 g. 1/2 cup: 71 g
Which to pick for your goal
- Fewer caloriesSauerkraut22 vs 19 kcal per 100 g
- More proteinPortobello mushrooms2.1 vs 0.9 g per 100 g
- More fiberSauerkraut1.3 vs 2.9 g per 100 g
- Less sugarSauerkraut2.5 vs 1.8 g per 100 g
- More potassiumPortobello mushrooms364 vs 170 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Portobello mushrooms, 100 g | Sauerkraut, 100 g | Portobello mushrooms, 84 g | Sauerkraut, 71 g |
|---|---|---|---|---|
| Calories | 22 kcal | 19 kcal | 18 kcal | 13 kcal |
| Protein | 2.1 g | 0.9 g | 1.8 g | 0.6 g |
| Carbohydrates | 3.9 g | 4.3 g | 3.3 g | 3 g |
| Sugars | 2.5 g | 1.8 g | 2.1 g | 1.3 g |
| Fiber | 1.3 g | 2.9 g | 1.1 g | 2.1 g |
| Fat | 0.3 g | 0.1 g | 0.3 g | <0.1 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 0 mg | 15 mg | 0 mg | 10 mg |
| Vitamin A | 0 µg | 1 µg | 0 µg | 0.7 µg |
| Potassium | 364 mg | 170 mg | 306 mg | 121 mg |
| Iron | 0.3 mg | 1.5 mg | 0.3 mg | 1 mg |
| Calcium | 3 mg | 30 mg | 2.5 mg | 21 mg |
| Magnesium | 0 mg | 13 mg | 0 mg | 9.2 mg |
| Sodium | 9 mg | 661 mg | 7.6 mg | 469 mg |
Last updated . Scores use the HowHealthyIs Score method.