Sauerkraut vs shiitake mushrooms: which is healthier?
They are about equally nutrient-dense: sauerkraut scores 81/100 and shiitake mushrooms 80/100, 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.
Sauerkraut
19 kcal per 100 g. 1/2 cup: 71 g
Shiitake mushrooms
34 kcal per 100 g. 4 mushrooms: 76 g
Which to pick for your goal
- Fewer caloriesSauerkraut19 vs 34 kcal per 100 g
- More proteinShiitake mushrooms0.9 vs 2.2 g per 100 g
- More fiberAbout even2.9 vs 2.5 g per 100 g
- Less sugarSauerkraut1.8 vs 2.4 g per 100 g
- More potassiumShiitake mushrooms170 vs 304 mg per 100 g
- Less saturated fatAbout even<0.1 vs 0 g per 100 g
Nutrition side by side
| Nutrient | Sauerkraut, 100 g | Shiitake mushrooms, 100 g | Sauerkraut, 71 g | Shiitake mushrooms, 76 g |
|---|---|---|---|---|
| Calories | 19 kcal | 34 kcal | 13 kcal | 26 kcal |
| Protein | 0.9 g | 2.2 g | 0.6 g | 1.7 g |
| Carbohydrates | 4.3 g | 6.8 g | 3 g | 5.2 g |
| Sugars | 1.8 g | 2.4 g | 1.3 g | 1.8 g |
| Fiber | 2.9 g | 2.5 g | 2.1 g | 1.9 g |
| Fat | 0.1 g | 0.5 g | <0.1 g | 0.4 g |
| Saturated fat | <0.1 g | 0 g | <0.1 g | 0 g |
| Vitamin C | 15 mg | 0 mg | 10 mg | 0 mg |
| Vitamin A | 1 µg | 0 µg | 0.7 µg | 0 µg |
| Potassium | 170 mg | 304 mg | 121 mg | 231 mg |
| Iron | 1.5 mg | 0.4 mg | 1 mg | 0.3 mg |
| Calcium | 30 mg | 2 mg | 21 mg | 1.5 mg |
| Magnesium | 13 mg | 20 mg | 9.2 mg | 15 mg |
| Sodium | 661 mg | 9 mg | 469 mg | 6.8 mg |
Last updated . Scores use the HowHealthyIs Score method.