Shiitake vs. Sauerkraut — In-Depth Nutrition Comparison
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What are the differences between shiitake and sauerkraut?
- Shiitake is higher in vitamin B5, vitamin B3, vitamin B2, phosphorus, vitamin B6, selenium, zinc, and copper; however, sauerkraut is richer in iron.
- Sauerkraut's daily need coverage for sodium is 28% more.
- Sauerkraut contains 27 times less vitamin B3 than shiitake. Shiitake contains 3.877mg of vitamin B3, while sauerkraut contains 0.143mg.
- Shiitake has less sodium.
We used Mushrooms, shiitake, raw and Sauerkraut, canned, solids, and liquids types in this article.
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 | +53.8% |
| Contains more PotassiumPotassium | +78.8% |
| Contains more CopperCopper | +47.9% |
| Contains more ZincZinc | +442.1% |
| Contains more PhosphorusPhosphorus | +460% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +52.3% |
| Contains more SeleniumSelenium | +850% |
| Contains more CalciumCalcium | +1400% |
| Contains more IronIron | +258.5% |
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 DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +886.4% |
| Contains more Vitamin B3Vitamin B3 | +2611.2% |
| Contains more Vitamin B5Vitamin B5 | +1512.9% |
| Contains more Vitamin B6Vitamin B6 | +125.4% |
| Contains more Vitamin B1Vitamin B1 | +40% |
| Contains more FolateFolate | +84.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 9mg | 661mg | 28% |
| Vitamin B5 | 1.5mg | 0.093mg | 28% |
| Vitamin B3 | 3.877mg | 0.143mg | 23% |
| Vitamin C | 14.7mg | 16% | |
| Vitamin B2 | 0.217mg | 0.022mg | 15% |
| Vitamin B6 | 0.293mg | 0.13mg | 13% |
| Iron | 0.41mg | 1.47mg | 13% |
| Phosphorus | 112mg | 20mg | 13% |
| Vitamin K | 13µg | 11% | |
| Selenium | 5.7µg | 0.6µg | 9% |
| Zinc | 1.03mg | 0.19mg | 8% |
| Copper | 0.142mg | 0.096mg | 5% |
| Potassium | 304mg | 170mg | 4% |
| Calcium | 2mg | 30mg | 3% |
| Folate | 13µg | 24µg | 3% |
| Manganese | 0.23mg | 0.151mg | 3% |
| Protein | 2.24g | 0.91g | 3% |
| Fiber | 2.5g | 2.9g | 2% |
| Magnesium | 20mg | 13mg | 2% |
| Vitamin D | 18IU | 0IU | 2% |
| Choline | 10.4mg | 2% | |
| Vitamin D | 0.4µg | 0µg | 2% |
| Calories | 34kcal | 19kcal | 1% |
| Vitamin B1 | 0.015mg | 0.021mg | 1% |
| Vitamin E | 0.14mg | 1% | |
| Carbs | 6.79g | 4.28g | 1% |
| Fats | 0.49g | 0.14g | 1% |
| Net carbs | 4.29g | 1.38g | N/A |
| Sugar | 2.38g | 1.78g | N/A |
| Vitamin A | 1µg | 0% | |
| Saturated fat | 0.034g | 0% | |
| Monounsaturated fat | 0.013g | 0% | |
| Polyunsaturated fat | 0.067g | 0% | |
| Tryptophan | 0.011mg | 0.008mg | 0% |
| Threonine | 0.134mg | 0.025mg | 0% |
| Isoleucine | 0.111mg | 0.021mg | 0% |
| Leucine | 0.189mg | 0.029mg | 0% |
| Lysine | 0.134mg | 0.031mg | 0% |
| Methionine | 0.033mg | 0.009mg | 0% |
| Phenylalanine | 0.111mg | 0.023mg | 0% |
| Valine | 0.145mg | 0.03mg | 0% |
| Histidine | 0.056mg | 0.016mg | 0% |
| Fructose | 0g | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.24 g
Fats:
0.49 g
Carbs:
6.79 g
Water:
89.74 g
Other:
0.74 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +146.2% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +58.6% |
| Contains more OtherOther | +190.5% |
~equal in
Water
~92.52g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
2.38 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +1600% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
