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Shiitake vs. Sardine — In-Depth Nutrition Comparison

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What are the main differences between Shiitake and Sardine?

  • Shiitake is richer in Vitamin B5, Fiber, and Vitamin B6, while Sardine is higher in Selenium, Phosphorus, Calcium, Iron, Vitamin D, and Vitamin B3.
  • Sardine's daily need coverage for Selenium is 85% higher.
  • Shiitake is lower in Sodium.

We used Mushrooms, shiitake, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this comparison.

Infographic

Shiitake vs Sardine 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 less Sodium -97.1%
Contains more Manganese +113%
Contains more Calcium +19000%
Contains more Iron +612.2%
Contains more Magnesium +95%
Contains more Phosphorus +337.5%
Contains more Potassium +30.6%
Contains more Zinc +27.2%
Contains more Copper +31%
Contains more Selenium +824.6%
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 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains less Sodium -97.1%
Contains more Manganese +113%
Contains more Calcium +19000%
Contains more Iron +612.2%
Contains more Magnesium +95%
Contains more Phosphorus +337.5%
Contains more Potassium +30.6%
Contains more Zinc +27.2%
Contains more Copper +31%
Contains more Selenium +824.6%

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 B5 +133.6%
Contains more Vitamin B6 +75.4%
Contains more Folate +30%
Contains more Vitamin D +1100%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B3 +35.3%
Equal in Vitamin B2 - 0.227
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 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin B5 +133.6%
Contains more Vitamin B6 +75.4%
Contains more Folate +30%
Contains more Vitamin D +1100%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B3 +35.3%
Equal in Vitamin B2 - 0.227

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +50.5%
Contains more Protein +999.1%
Contains more Fats +2236.7%
Contains more Other +483.8%
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Carbs +∞%
Contains more Water +50.5%
Contains more Protein +999.1%
Contains more Fats +2236.7%
Contains more Other +483.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shiitake Sardine
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 minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Shiitake Sardine Opinion
Net carbs 4.29g 0g Shiitake
Protein 2.24g 24.62g Sardine
Fats 0.49g 11.45g Sardine
Carbs 6.79g 0g Shiitake
Calories 34kcal 208kcal Sardine
Sugar 2.38g 0g Sardine
Fiber 2.5g 0g Shiitake
Calcium 2mg 382mg Sardine
Iron 0.41mg 2.92mg Sardine
Magnesium 20mg 39mg Sardine
Phosphorus 112mg 490mg Sardine
Potassium 304mg 397mg Sardine
Sodium 9mg 307mg Shiitake
Zinc 1.03mg 1.31mg Sardine
Copper 0.142mg 0.186mg Sardine
Manganese 0.23mg 0.108mg Shiitake
Selenium 5.7µg 52.7µg Sardine
Vitamin A 108IU Sardine
Vitamin A RAE 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 18IU 193IU Sardine
Vitamin D 0.4µg 4.8µg Sardine
Vitamin B1 0.015mg 0.08mg Sardine
Vitamin B2 0.217mg 0.227mg Sardine
Vitamin B3 3.877mg 5.245mg Sardine
Vitamin B5 1.5mg 0.642mg Shiitake
Vitamin B6 0.293mg 0.167mg Shiitake
Folate 13µg 10µg Shiitake
Vitamin B12 8.94µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.011mg 0.276mg Sardine
Threonine 0.134mg 1.079mg Sardine
Isoleucine 0.111mg 1.134mg Sardine
Leucine 0.189mg 2.001mg Sardine
Lysine 0.134mg 2.26mg Sardine
Methionine 0.033mg 0.729mg Sardine
Phenylalanine 0.111mg 0.961mg Sardine
Valine 0.145mg 1.268mg Sardine
Histidine 0.056mg 0.725mg Sardine
Cholesterol 142mg Shiitake
Saturated Fat 1.528g Shiitake
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 3.869g Sardine
Polyunsaturated fat 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Sardine
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
131%
Sardine
Minerals Daily Need Coverage Score
24%
Shiitake
94%
Sardine

Comparison summary

Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 298mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 1.528g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $5.7)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.