Sauerkraut vs. Shiitake — In-Depth Nutrition Comparison
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What are the differences between sauerkraut and shiitake?
- Sauerkraut is higher in iron; however, shiitake is richer in vitamin B5, vitamin B3, vitamin B2, phosphorus, vitamin B6, selenium, zinc, and copper.
- Sauerkraut's daily need coverage for sodium is 28% more.
- Shiitake contains 4 times less iron than sauerkraut. Sauerkraut contains 1.47mg of iron, while shiitake contains 0.41mg.
- Shiitake has less sodium.
We used Sauerkraut, canned, solids and liquids and Mushrooms, shiitake, raw types in this article.
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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 CalciumCalcium | +1400% |
| Contains more IronIron | +258.5% |
| 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% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +40% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +84.6% |
| Contains more CholineCholine | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
2.24 g
Fats:
0.49 g
Carbs:
6.79 g
Water:
89.74 g
Other:
0.74 g
| Contains more OtherOther | +190.5% |
| Contains more ProteinProtein | +146.2% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +58.6% |
~equal in
Water
~89.74g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
2.38 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +1600% |
~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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 661mg | 9mg | 28% |
| Vitamin B5 | 0.093mg | 1.5mg | 28% |
| Vitamin B3 | 0.143mg | 3.877mg | 23% |
| Vitamin C | 14.7mg | 16% | |
| Vitamin B2 | 0.022mg | 0.217mg | 15% |
| Vitamin B6 | 0.13mg | 0.293mg | 13% |
| Iron | 1.47mg | 0.41mg | 13% |
| Phosphorus | 20mg | 112mg | 13% |
| Vitamin K | 13µg | 11% | |
| Selenium | 0.6µg | 5.7µg | 9% |
| Zinc | 0.19mg | 1.03mg | 8% |
| Copper | 0.096mg | 0.142mg | 5% |
| Potassium | 170mg | 304mg | 4% |
| Calcium | 30mg | 2mg | 3% |
| Folate | 24µg | 13µg | 3% |
| Manganese | 0.151mg | 0.23mg | 3% |
| Protein | 0.91g | 2.24g | 3% |
| Fiber | 2.9g | 2.5g | 2% |
| Magnesium | 13mg | 20mg | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Choline | 10.4mg | 2% | |
| Vitamin D | 0µg | 0.4µg | 2% |
| Calories | 19kcal | 34kcal | 1% |
| Vitamin B1 | 0.021mg | 0.015mg | 1% |
| Vitamin E | 0.14mg | 1% | |
| Carbs | 4.28g | 6.79g | 1% |
| Fats | 0.14g | 0.49g | 1% |
| Net carbs | 1.38g | 4.29g | N/A |
| Sugar | 1.78g | 2.38g | N/A |
| Vitamin A | 1µg | 0% | |
| Saturated fat | 0.034g | 0% | |
| Monounsaturated fat | 0.013g | 0% | |
| Polyunsaturated fat | 0.067g | 0% | |
| Tryptophan | 0.008mg | 0.011mg | 0% |
| Threonine | 0.025mg | 0.134mg | 0% |
| Isoleucine | 0.021mg | 0.111mg | 0% |
| Leucine | 0.029mg | 0.189mg | 0% |
| Lysine | 0.031mg | 0.134mg | 0% |
| Methionine | 0.009mg | 0.033mg | 0% |
| Phenylalanine | 0.023mg | 0.111mg | 0% |
| Valine | 0.03mg | 0.145mg | 0% |
| Histidine | 0.016mg | 0.056mg | 0% |
| Fructose | 0.04g | 0g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
People also compare
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%
23%
Minerals Daily Need Coverage Score
24%
24%
Comparison summary
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Shiitake contains less Sodium (difference - 652mg)
Which food is lower in Saturated fat?
Shiitake is lower in Saturated fat (difference - 0.034g)
Which food is richer in minerals?
Shiitake is relatively richer in minerals
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 0.6g)
Which food is cheaper?
Sauerkraut is cheaper (difference - $0.3)
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.