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Shiitake vs. Raisin — In-Depth Nutrition Comparison

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What are the main differences between Shiitake and Raisin?

  • Shiitake is richer in Vitamin B5, Vitamin B3, Selenium, Vitamin B6, Zinc, and Vitamin B2, while Raisin is higher in Copper, Iron, Potassium, and Vitamin B1.
  • Shiitake's daily need coverage for Vitamin B5 is 28% higher.
  • Raisin has 10 times less Selenium than Shiitake. Shiitake has 5.7µg of Selenium, while Raisin has 0.6µg.

We used Mushrooms, shiitake, raw and Raisins, seedless types in this comparison.

Infographic

Shiitake vs Raisin 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 +10.9%
Contains less Sodium -18.2%
Contains more Zinc +368.2%
Contains more Selenium +850%
Contains more Calcium +2400%
Contains more Iron +358.5%
Contains more Magnesium +60%
Contains more Potassium +146.4%
Contains more Copper +123.9%
Contains more Manganese +30%
Equal in Phosphorus - 101
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 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains more Phosphorus +10.9%
Contains less Sodium -18.2%
Contains more Zinc +368.2%
Contains more Selenium +850%
Contains more Calcium +2400%
Contains more Iron +358.5%
Contains more Magnesium +60%
Contains more Potassium +146.4%
Contains more Copper +123.9%
Contains more Manganese +30%
Equal in Phosphorus - 101

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.
:
6
Raisin
Contains more Vitamin D +∞%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +406.1%
Contains more Vitamin B5 +1478.9%
Contains more Vitamin B6 +68.4%
Contains more Folate +160%
Contains more Vitamin B1 +606.7%
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 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +406.1%
Contains more Vitamin B5 +1478.9%
Contains more Vitamin B6 +68.4%
Contains more Folate +160%
Contains more Vitamin B1 +606.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +481.6%
Contains more Protein +37.1%
Contains more Carbs +1066.1%
Contains more Other +151.4%
Equal in Fats - 0.46
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more Water +481.6%
Contains more Protein +37.1%
Contains more Carbs +1066.1%
Contains more Other +151.4%
Equal in Fats - 0.46

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1066%
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
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1066%
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 Raisin
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Shiitake Raisin Opinion
Net carbs 4.29g 75.48g Raisin
Protein 2.24g 3.07g Raisin
Fats 0.49g 0.46g Shiitake
Carbs 6.79g 79.18g Raisin
Calories 34kcal 299kcal Raisin
Starch 2.7g Raisin
Fructose 0g 29.68g Raisin
Sugar 2.38g 59.19g Shiitake
Fiber 2.5g 3.7g Raisin
Calcium 2mg 50mg Raisin
Iron 0.41mg 1.88mg Raisin
Magnesium 20mg 32mg Raisin
Phosphorus 112mg 101mg Shiitake
Potassium 304mg 749mg Raisin
Sodium 9mg 11mg Shiitake
Zinc 1.03mg 0.22mg Shiitake
Copper 0.142mg 0.318mg Raisin
Manganese 0.23mg 0.299mg Raisin
Selenium 5.7µg 0.6µg Shiitake
Vitamin E 0.12mg Raisin
Vitamin D 18IU 0IU Shiitake
Vitamin D 0.4µg 0µg Shiitake
Vitamin C 2.3mg Raisin
Vitamin B1 0.015mg 0.106mg Raisin
Vitamin B2 0.217mg 0.125mg Shiitake
Vitamin B3 3.877mg 0.766mg Shiitake
Vitamin B5 1.5mg 0.095mg Shiitake
Vitamin B6 0.293mg 0.174mg Shiitake
Folate 13µg 5µg Shiitake
Vitamin K 3.5µg Raisin
Tryptophan 0.011mg 0.05mg Raisin
Threonine 0.134mg 0.077mg Shiitake
Isoleucine 0.111mg 0.057mg Shiitake
Leucine 0.189mg 0.096mg Shiitake
Lysine 0.134mg 0.084mg Shiitake
Methionine 0.033mg 0.021mg Shiitake
Phenylalanine 0.111mg 0.065mg Shiitake
Valine 0.145mg 0.083mg Shiitake
Histidine 0.056mg 0.072mg Raisin
Saturated Fat 0.058g Shiitake
Monounsaturated Fat 0.051g Raisin
Polyunsaturated fat 0.037g Raisin
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Raisin
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
12%
Raisin
Minerals Daily Need Coverage Score
24%
Shiitake
37%
Raisin

Comparison summary

Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 56.81g)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 2mg)
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 - 0.058g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 32)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $0.3)
Which food is richer in minerals?
Raisin
Raisin 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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.