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  6. Sauerkraut vs. Enoki mushrooms

Sauerkraut vs. Enoki mushrooms — In-Depth Nutrition Comparison

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How are Sauerkraut and Enoki mushrooms different?

  • Sauerkraut is higher in Vitamin C, and Vitamin K, however, Enoki mushrooms are richer in Vitamin B3, Vitamin B5, Vitamin B1, Vitamin B2, Phosphorus, Choline, and Folate.
  • Daily need coverage for Vitamin B3 from Enoki mushrooms is 43% higher.
  • Enoki mushrooms have less Sodium.

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

Infographic

Sauerkraut vs Enoki mushrooms 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
:
7
Enoki mushrooms
Enoki mushrooms
Contains more Calcium +∞%
Contains more Iron +27.8%
Contains more Manganese +101.3%
Contains more Magnesium +23.1%
Contains more Phosphorus +425%
Contains more Potassium +111.2%
Contains less Sodium -99.5%
Contains more Zinc +242.1%
Contains more Copper +11.5%
Contains more Selenium +266.7%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Contains more Calcium +∞%
Contains more Iron +27.8%
Contains more Manganese +101.3%
Contains more Magnesium +23.1%
Contains more Phosphorus +425%
Contains more Potassium +111.2%
Contains less Sodium -99.5%
Contains more Zinc +242.1%
Contains more Copper +11.5%
Contains more Selenium +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.
Sauerkraut
Sauerkraut
5
:
6
Enoki mushrooms
Enoki mushrooms
Contains more Vitamin E +1300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +30%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +971.4%
Contains more Vitamin B2 +809.1%
Contains more Vitamin B3 +4817.5%
Contains more Vitamin B5 +1351.6%
Contains more Folate +100%
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%
Enoki mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 3% 0% 57% 47% 132% 81% 24% 36% 0% 0%
Contains more Vitamin E +1300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +30%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +971.4%
Contains more Vitamin B2 +809.1%
Contains more Vitamin B3 +4817.5%
Contains more Vitamin B5 +1351.6%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
3
Enoki mushrooms
Enoki mushrooms
Contains more Other +138.9%
Contains more Protein +192.3%
Contains more Fats +107.1%
Contains more Carbs +82.5%
Equal in Water - 88.34
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Enoki mushrooms
3% 8% 88%
Protein: 2.66 g
Fats: 0.29 g
Carbs: 7.81 g
Water: 88.34 g
Other: 0.9 g
Contains more Other +138.9%
Contains more Protein +192.3%
Contains more Fats +107.1%
Contains more Carbs +82.5%
Equal in Water - 88.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
2
Enoki mushrooms
Enoki mushrooms
Contains more Monounsaturated Fat +∞%
Contains less Saturated Fat -41.2%
Contains more Polyunsaturated fat +34.3%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Contains more Monounsaturated Fat +∞%
Contains less Saturated Fat -41.2%
Contains more Polyunsaturated fat +34.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
1
:
1
Enoki mushrooms
Enoki mushrooms
Contains more Fructose +∞%
Contains more Glucose +57.1%
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
Enoki mushrooms
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.22 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Fructose +∞%
Contains more Glucose +57.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Enoki mushrooms
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Enoki mushrooms Opinion
Net carbs 1.38g 5.11g Enoki mushrooms
Protein 0.91g 2.66g Enoki mushrooms
Fats 0.14g 0.29g Enoki mushrooms
Carbs 4.28g 7.81g Enoki mushrooms
Calories 19kcal 37kcal Enoki mushrooms
Fructose 0.04g 0g Sauerkraut
Sugar 1.78g 0.22g Enoki mushrooms
Fiber 2.9g 2.7g Sauerkraut
Calcium 30mg 0mg Sauerkraut
Iron 1.47mg 1.15mg Sauerkraut
Magnesium 13mg 16mg Enoki mushrooms
Phosphorus 20mg 105mg Enoki mushrooms
Potassium 170mg 359mg Enoki mushrooms
Sodium 661mg 3mg Enoki mushrooms
Zinc 0.19mg 0.65mg Enoki mushrooms
Copper 0.096mg 0.107mg Enoki mushrooms
Manganese 0.151mg 0.075mg Sauerkraut
Selenium 0.6µg 2.2µg Enoki mushrooms
Vitamin A 18IU Sauerkraut
Vitamin A RAE 1µg Sauerkraut
Vitamin E 0.14mg 0.01mg Sauerkraut
Vitamin D 0IU 5IU Enoki mushrooms
Vitamin D 0µg 0.1µg Enoki mushrooms
Vitamin C 14.7mg 0mg Sauerkraut
Vitamin B1 0.021mg 0.225mg Enoki mushrooms
Vitamin B2 0.022mg 0.2mg Enoki mushrooms
Vitamin B3 0.143mg 7.032mg Enoki mushrooms
Vitamin B5 0.093mg 1.35mg Enoki mushrooms
Vitamin B6 0.13mg 0.1mg Sauerkraut
Folate 24µg 48µg Enoki mushrooms
Vitamin K 13µg 0µg Sauerkraut
Tryptophan 0.008mg 0.04mg Enoki mushrooms
Threonine 0.025mg 0.11mg Enoki mushrooms
Isoleucine 0.021mg 0.09mg Enoki mushrooms
Leucine 0.029mg 0.13mg Enoki mushrooms
Lysine 0.031mg 0.13mg Enoki mushrooms
Methionine 0.009mg 0.03mg Enoki mushrooms
Phenylalanine 0.023mg 0.15mg Enoki mushrooms
Valine 0.03mg 0.23mg Enoki mushrooms
Histidine 0.016mg 0.07mg Enoki mushrooms
Saturated Fat 0.034g 0.02g Enoki mushrooms
Monounsaturated Fat 0.013g 0g Sauerkraut
Polyunsaturated fat 0.067g 0.09g Enoki mushrooms

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Enoki mushrooms
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
31%
Enoki mushrooms
Minerals Daily Need Coverage Score
24%
Sauerkraut
21%
Enoki mushrooms

Comparison summary

Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 1.56g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 658mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 32)
Which food is cheaper?
Enoki mushrooms
Enoki mushrooms 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. Enoki mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169382/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.