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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.

Infographic

Sauerkraut vs Shiitake 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
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%
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
2% 7% 90%
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
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
100%
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.
Sauerkraut Shiitake
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Shiitake 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?

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

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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
12%
Sauerkraut
23%
Shiitake
Minerals Daily Need Coverage Score
24%
Sauerkraut
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 652mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.034g)
Which food is richer in minerals?
Shiitake
Shiitake is relatively richer in minerals
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.6g)
Which food is cheaper?
Sauerkraut
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.

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.