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Shiitake vs. Rye — In-Depth Nutrition Comparison

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Significant differences between Shiitake and Rye

  • The amount of Manganese, Fiber, Phosphorus, Iron, Vitamin B1, Copper, Magnesium, Selenium, Zinc, and Folate in Rye is higher than in Shiitake.
  • Rye covers your daily Manganese needs 102% more than Shiitake.

Specific food types used in this comparison are Mushrooms, shiitake, raw and Rye grain.

Infographic

Shiitake vs Rye 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.
:
10
Rye
Contains more Calcium +1100%
Contains more Iron +541.5%
Contains more Magnesium +450%
Contains more Phosphorus +196.4%
Contains more Potassium +67.8%
Contains less Sodium -77.8%
Contains more Zinc +157.3%
Contains more Copper +158.5%
Contains more Manganese +1020.4%
Contains more Selenium +143.9%
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 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +1100%
Contains more Iron +541.5%
Contains more Magnesium +450%
Contains more Phosphorus +196.4%
Contains more Potassium +67.8%
Contains less Sodium -77.8%
Contains more Zinc +157.3%
Contains more Copper +158.5%
Contains more Manganese +1020.4%
Contains more Selenium +143.9%

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.
:
10
Rye
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2006.7%
Contains more Vitamin B2 +15.7%
Contains more Vitamin B3 +10.1%
Contains more Folate +192.3%
Equal in Vitamin B5 - 1.456
Equal in Vitamin B6 - 0.294
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 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2006.7%
Contains more Vitamin B2 +15.7%
Contains more Vitamin B3 +10.1%
Contains more Folate +192.3%
Equal in Vitamin B5 - 1.456
Equal in Vitamin B6 - 0.294

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Rye
Contains more Water +746.6%
Contains more Protein +361.6%
Contains more Fats +232.7%
Contains more Carbs +1017.2%
Contains more Other +112.2%
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Water +746.6%
Contains more Protein +361.6%
Contains more Fats +232.7%
Contains more Carbs +1017.2%
Contains more Other +112.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
2
Rye
Contains more Glucose +1387.5%
Contains more Sucrose +∞%
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
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +1387.5%
Contains more Sucrose +∞%
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 Rye
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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Shiitake Rye Opinion
Net carbs 4.29g 60.76g Rye
Protein 2.24g 10.34g Rye
Fats 0.49g 1.63g Rye
Carbs 6.79g 75.86g Rye
Calories 34kcal 338kcal Rye
Fructose 0g 0.11g Rye
Sugar 2.38g 0.98g Rye
Fiber 2.5g 15.1g Rye
Calcium 2mg 24mg Rye
Iron 0.41mg 2.63mg Rye
Magnesium 20mg 110mg Rye
Phosphorus 112mg 332mg Rye
Potassium 304mg 510mg Rye
Sodium 9mg 2mg Rye
Zinc 1.03mg 2.65mg Rye
Copper 0.142mg 0.367mg Rye
Manganese 0.23mg 2.577mg Rye
Selenium 5.7µg 13.9µg Rye
Vitamin A 11IU Rye
Vitamin A RAE 1µg Rye
Vitamin E 0.85mg Rye
Vitamin D 18IU 0IU Shiitake
Vitamin D 0.4µg 0µg Shiitake
Vitamin B1 0.015mg 0.316mg Rye
Vitamin B2 0.217mg 0.251mg Rye
Vitamin B3 3.877mg 4.27mg Rye
Vitamin B5 1.5mg 1.456mg Shiitake
Vitamin B6 0.293mg 0.294mg Rye
Folate 13µg 38µg Rye
Vitamin K 5.9µg Rye
Tryptophan 0.011mg 0.108mg Rye
Threonine 0.134mg 0.289mg Rye
Isoleucine 0.111mg 0.208mg Rye
Leucine 0.189mg 0.563mg Rye
Lysine 0.134mg 0.286mg Rye
Methionine 0.033mg 0.153mg Rye
Phenylalanine 0.111mg 0.435mg Rye
Valine 0.145mg 0.317mg Rye
Histidine 0.056mg 0.189mg Rye
Saturated Fat 0.197g Shiitake
Monounsaturated Fat 0.208g Rye
Polyunsaturated fat 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Rye
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
36%
Rye
Minerals Daily Need Coverage Score
24%
Shiitake
98%
Rye

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 - 0.197g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 2)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 1.4g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 7mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.9)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye 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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.