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Shiitake vs. Avocado — In-Depth Nutrition Comparison

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A recap on differences between Shiitake and Avocado

  • Shiitake is higher in Vitamin B3, Selenium, Phosphorus, and Vitamin B2, yet Avocado is higher in Folate, Fiber, Copper, and Potassium.
  • Avocado covers your daily Folate needs 17% more than Shiitake.
  • Shiitake contains 14 times more Selenium than Avocado. While Shiitake contains 5.7µg of Selenium, Avocado contains only 0.4µg.

Food varieties used in this article are Mushrooms, shiitake, raw and Avocados, raw, all commercial varieties.

Infographic

Shiitake vs Avocado 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 Phosphorus +115.4%
Contains more Zinc +60.9%
Contains more Manganese +62%
Contains more Selenium +1325%
Contains more Calcium +500%
Contains more Iron +34.1%
Contains more Magnesium +45%
Contains more Potassium +59.5%
Contains less Sodium -22.2%
Contains more Copper +33.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Phosphorus +115.4%
Contains more Zinc +60.9%
Contains more Manganese +62%
Contains more Selenium +1325%
Contains more Calcium +500%
Contains more Iron +34.1%
Contains more Magnesium +45%
Contains more Potassium +59.5%
Contains less Sodium -22.2%
Contains more Copper +33.8%

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 D +∞%
Contains more Vitamin B2 +66.9%
Contains more Vitamin B3 +123.1%
Contains more Vitamin B6 +14%
Contains more Vitamin B1 +346.7%
Contains more Folate +523.1%
Equal in Vitamin B5 - 1.389
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +66.9%
Contains more Vitamin B3 +123.1%
Contains more Vitamin B6 +14%
Contains more Vitamin B1 +346.7%
Contains more Folate +523.1%
Equal in Vitamin B5 - 1.389

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12%
Contains more Water +22.5%
Contains more Fats +2891.8%
Contains more Carbs +25.6%
Contains more Other +113.5%
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +12%
Contains more Water +22.5%
Contains more Fats +2891.8%
Contains more Carbs +25.6%
Contains more Other +113.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +543.2%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Glucose +543.2%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Avocado Opinion
Net carbs 4.29g 1.83g Shiitake
Protein 2.24g 2g Shiitake
Fats 0.49g 14.66g Avocado
Carbs 6.79g 8.53g Avocado
Calories 34kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0g 0.12g Avocado
Sugar 2.38g 0.66g Avocado
Fiber 2.5g 6.7g Avocado
Calcium 2mg 12mg Avocado
Iron 0.41mg 0.55mg Avocado
Magnesium 20mg 29mg Avocado
Phosphorus 112mg 52mg Shiitake
Potassium 304mg 485mg Avocado
Sodium 9mg 7mg Avocado
Zinc 1.03mg 0.64mg Shiitake
Copper 0.142mg 0.19mg Avocado
Manganese 0.23mg 0.142mg Shiitake
Selenium 5.7µg 0.4µg Shiitake
Vitamin A 146IU Avocado
Vitamin A RAE 7µg Avocado
Vitamin E 2.07mg Avocado
Vitamin D 18IU 0IU Shiitake
Vitamin D 0.4µg 0µg Shiitake
Vitamin C 10mg Avocado
Vitamin B1 0.015mg 0.067mg Avocado
Vitamin B2 0.217mg 0.13mg Shiitake
Vitamin B3 3.877mg 1.738mg Shiitake
Vitamin B5 1.5mg 1.389mg Shiitake
Vitamin B6 0.293mg 0.257mg Shiitake
Folate 13µg 81µg Avocado
Vitamin K 21µg Avocado
Tryptophan 0.011mg 0.025mg Avocado
Threonine 0.134mg 0.073mg Shiitake
Isoleucine 0.111mg 0.084mg Shiitake
Leucine 0.189mg 0.143mg Shiitake
Lysine 0.134mg 0.132mg Shiitake
Methionine 0.033mg 0.038mg Avocado
Phenylalanine 0.111mg 0.097mg Shiitake
Valine 0.145mg 0.107mg Shiitake
Histidine 0.056mg 0.049mg Shiitake
Saturated Fat 2.126g Shiitake
Monounsaturated Fat 9.799g Avocado
Polyunsaturated fat 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Avocado
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
25%
Shiitake
35%
Avocado
Minerals Daily Need Coverage Score
24%
Shiitake
21%
Avocado

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 2.126g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 1.72g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 2mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.5)
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.
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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.