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Salmon vs. Shiitake — In-Depth Nutrition Comparison

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A recap on differences between Salmon and Shiitake

  • Salmon is higher in Vitamin D, Selenium, Vitamin B6, Vitamin B1, Vitamin B3, and Phosphorus, yet Shiitake is higher in Copper, Fiber, Manganese, and Vitamin B2.
  • Salmon covers your daily Vitamin D needs 85% more than Shiitake.
  • Salmon contains 23 times more Vitamin B1 than Shiitake. While Salmon contains 0.34mg of Vitamin B1, Shiitake contains only 0.015mg.

Food varieties used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Mushrooms, shiitake, raw.

Infographic

Salmon vs Shiitake 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.
Contains more Calcium +650%
Contains more Magnesium +50%
Contains more Phosphorus +125%
Contains more Potassium +26.3%
Contains more Selenium +626.3%
Contains more Iron +20.6%
Contains less Sodium -85.2%
Contains more Zinc +139.5%
Contains more Copper +189.8%
Contains more Manganese +1337.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Contains more Calcium +650%
Contains more Magnesium +50%
Contains more Phosphorus +125%
Contains more Potassium +26.3%
Contains more Selenium +626.3%
Contains more Iron +20.6%
Contains less Sodium -85.2%
Contains more Zinc +139.5%
Contains more Copper +189.8%
Contains more Manganese +1337.5%

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.
Salmon
10
:
Contains more Vitamin D +3175%
Contains more Vitamin B1 +2166.7%
Contains more Vitamin B3 +107.5%
Contains more Vitamin B6 +120.8%
Contains more Folate +161.5%
Contains more Vitamin B2 +60.7%
Equal in Vitamin B5 - 1.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 12% 0% 4% 51% 73% 90% 68% 10% 0% 0%
Contains more Vitamin D +3175%
Contains more Vitamin B1 +2166.7%
Contains more Vitamin B3 +107.5%
Contains more Vitamin B6 +120.8%
Contains more Folate +161.5%
Contains more Vitamin B2 +60.7%
Equal in Vitamin B5 - 1.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +886.6%
Contains more Fats +2420.4%
Contains more Carbs +∞%
Contains more Water +38.6%
Equal in Other - 0.74
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 Protein +886.6%
Contains more Fats +2420.4%
Contains more Carbs +∞%
Contains more Water +38.6%
Equal in Other - 0.74

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon Shiitake
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Salmon Shiitake Opinion
Net carbs 0g 4.29g Shiitake
Protein 22.1g 2.24g Salmon
Fats 12.35g 0.49g Salmon
Carbs 0g 6.79g Shiitake
Calories 206kcal 34kcal Salmon
Sugar 0g 2.38g Salmon
Fiber 0g 2.5g Shiitake
Calcium 15mg 2mg Salmon
Iron 0.34mg 0.41mg Shiitake
Magnesium 30mg 20mg Salmon
Phosphorus 252mg 112mg Salmon
Potassium 384mg 304mg Salmon
Sodium 61mg 9mg Shiitake
Zinc 0.43mg 1.03mg Shiitake
Copper 0.049mg 0.142mg Shiitake
Manganese 0.016mg 0.23mg Shiitake
Selenium 41.4µg 5.7µg Salmon
Vitamin A 230IU Salmon
Vitamin A RAE 69µg Salmon
Vitamin E 1.14mg Salmon
Vitamin D 526IU 18IU Salmon
Vitamin D 13.1µg 0.4µg Salmon
Vitamin C 3.7mg Salmon
Vitamin B1 0.34mg 0.015mg Salmon
Vitamin B2 0.135mg 0.217mg Shiitake
Vitamin B3 8.045mg 3.877mg Salmon
Vitamin B5 1.475mg 1.5mg Shiitake
Vitamin B6 0.647mg 0.293mg Salmon
Folate 34µg 13µg Salmon
Vitamin B12 2.8µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg 0.011mg Salmon
Threonine 0.969mg 0.134mg Salmon
Isoleucine 1.018mg 0.111mg Salmon
Leucine 1.796mg 0.189mg Salmon
Lysine 2.03mg 0.134mg Salmon
Methionine 0.654mg 0.033mg Salmon
Phenylalanine 0.863mg 0.111mg Salmon
Valine 1.139mg 0.145mg Salmon
Histidine 0.651mg 0.056mg Salmon
Cholesterol 63mg Shiitake
Saturated Fat 2.397g Shiitake
Omega-3 - DHA 1.457g Salmon
Omega-3 - EPA 0.69g Salmon
Omega-3 - DPA 0.17g Salmon
Monounsaturated Fat 4.181g Salmon
Polyunsaturated fat 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Shiitake
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
110%
Salmon
25%
Shiitake
Minerals Daily Need Coverage Score
44%
Salmon
24%
Shiitake

Comparison summary

Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 2.397g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $11.7)
Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
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.

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.