Quick Summary
When to Choose Shiitake Mushrooms
Choose Shiitake Mushrooms for more vitamin B6 (0.3mg vs 0.1mg) and more protein (2.2g vs 1.7g) per 100g.
When to Choose Kohlrabi (Raw)
Choose Kohlrabi (Raw) for more fiber (3.6g vs 2.5g) per 100g. It is also lower in calories (27 vs 34 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Shiitake Mushrooms | Kohlrabi (Raw) | Winner |
|---|---|---|---|
| Calories | 34 | 26.7 | 🏆 Kohlrabi (Raw) |
| Protein | 2.2g | 1.7g | 🏆 Shiitake Mushrooms |
| Carbohydrates | 6.8g | 6.2g | |
| Fiber | 2.5g | 3.6g | 🏆 Kohlrabi (Raw) |
Key Vitamins & Minerals
Vitamin B6
🏆 Shiitake Mushrooms has 103% more
Health Benefits Comparison
Shiitake Mushrooms Benefits
- Contains lentinan for immune support
- Natural source of vitamin D (especially if sun-dried)
- Supports cardiovascular health
- Rich in B vitamins for energy
Kohlrabi (Raw) Benefits
- Very high vitamin C (140% DV) - more than oranges
- Excellent fiber source (5g per cup)
- Contains glucosinolates with anti-cancer properties
- Good potassium source (14% DV) for blood pressure
- Extremely low calorie (36 per cup)
Practical Considerations
💰 Cost
Shiitake Mushrooms: Moderate
Kohlrabi (Raw): Moderate
🕒 Preparation
Shiitake Mushrooms: Easy
Kohlrabi (Raw): Easy
📦 Storage
Shiitake Mushrooms: Refrigerate
Kohlrabi (Raw): Refrigerate
🍽️ Versatility
Shiitake Mushrooms: Very versatile
Kohlrabi (Raw): Very versatile
The Bottom Line
Both Shiitake Mushrooms and Kohlrabi (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Shiitake Mushrooms if: Choose Shiitake Mushrooms for more vitamin B6 (0.3mg vs 0.1mg) and more protein (2.2g vs 1.7g) per 100g.
Choose Kohlrabi (Raw) if: Choose Kohlrabi (Raw) for more fiber (3.6g vs 2.5g) per 100g. It is also lower in calories (27 vs 34 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Shiitake Mushrooms and Kohlrabi (Raw) in Nutrivio
Compare how Shiitake Mushrooms and Kohlrabi (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
