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Shiitake vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between Shiitake and Dried fruit

  • Shiitake has more Vitamin B5, Vitamin B6, Vitamin B2, Vitamin B3, Selenium, and Phosphorus, however, Dried fruit is richer in Iron, Potassium, Copper, and Fiber.
  • Dried fruit covers your daily Iron needs 28% more than Shiitake.
  • Dried fruit has 3 times less Vitamin B2 than Shiitake. Shiitake has 0.217mg of Vitamin B2, while Dried fruit has 0.074mg.

Specific food types used in this comparison are Mushrooms, shiitake, raw and Apricots, dried, sulfured, uncooked.

Infographic

Shiitake vs Dried fruit 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.
Contains more Phosphorus +57.7%
Contains more Zinc +164.1%
Contains more Selenium +159.1%
Contains more Calcium +2650%
Contains more Iron +548.8%
Contains more Magnesium +60%
Contains more Potassium +282.2%
Contains more Copper +141.5%
Equal in Manganese - 0.235
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 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Phosphorus +57.7%
Contains more Zinc +164.1%
Contains more Selenium +159.1%
Contains more Calcium +2650%
Contains more Iron +548.8%
Contains more Magnesium +60%
Contains more Potassium +282.2%
Contains more Copper +141.5%
Equal in Manganese - 0.235

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 +193.2%
Contains more Vitamin B3 +49.7%
Contains more Vitamin B5 +190.7%
Contains more Vitamin B6 +104.9%
Contains more Folate +30%
Equal in Vitamin B1 - 0.015
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 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +193.2%
Contains more Vitamin B3 +49.7%
Contains more Vitamin B5 +190.7%
Contains more Vitamin B6 +104.9%
Contains more Folate +30%
Equal in Vitamin B1 - 0.015

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +190.5%
Contains more Protein +51.3%
Contains more Carbs +822.5%
Contains more Other +247.3%
Equal in Fats - 0.51
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Water +190.5%
Contains more Protein +51.3%
Contains more Carbs +822.5%
Contains more Other +247.3%
Equal in Fats - 0.51

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1289.9%
Contains more Fructose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1289.9%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Dried fruit Opinion
Net carbs 4.29g 55.34g Dried fruit
Protein 2.24g 3.39g Dried fruit
Fats 0.49g 0.51g Dried fruit
Carbs 6.79g 62.64g Dried fruit
Calories 34kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 0g 12.47g Dried fruit
Sugar 2.38g 53.44g Shiitake
Fiber 2.5g 7.3g Dried fruit
Calcium 2mg 55mg Dried fruit
Iron 0.41mg 2.66mg Dried fruit
Magnesium 20mg 32mg Dried fruit
Phosphorus 112mg 71mg Shiitake
Potassium 304mg 1162mg Dried fruit
Sodium 9mg 10mg Shiitake
Zinc 1.03mg 0.39mg Shiitake
Copper 0.142mg 0.343mg Dried fruit
Manganese 0.23mg 0.235mg Dried fruit
Selenium 5.7µg 2.2µg Shiitake
Vitamin A 3604IU Dried fruit
Vitamin A RAE 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin D 18IU 0IU Shiitake
Vitamin D 0.4µg 0µg Shiitake
Vitamin C 1mg Dried fruit
Vitamin B1 0.015mg 0.015mg
Vitamin B2 0.217mg 0.074mg Shiitake
Vitamin B3 3.877mg 2.589mg Shiitake
Vitamin B5 1.5mg 0.516mg Shiitake
Vitamin B6 0.293mg 0.143mg Shiitake
Folate 13µg 10µg Shiitake
Vitamin K 3.1µg Dried fruit
Tryptophan 0.011mg 0.016mg Dried fruit
Threonine 0.134mg 0.073mg Shiitake
Isoleucine 0.111mg 0.063mg Shiitake
Leucine 0.189mg 0.105mg Shiitake
Lysine 0.134mg 0.083mg Shiitake
Methionine 0.033mg 0.015mg Shiitake
Phenylalanine 0.111mg 0.062mg Shiitake
Valine 0.145mg 0.078mg Shiitake
Histidine 0.056mg 0.047mg Shiitake
Saturated Fat 0.017g Shiitake
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Dried fruit
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
38%
Dried fruit
Minerals Daily Need Coverage Score
24%
Shiitake
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 51.06g)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 1mg)
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 - 0.017g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $0.7)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.