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  6. Shiitake vs. Tuna

Shiitake vs. Tuna — In-Depth Nutrition Comparison

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How are Shiitake and Tuna different?

  • Shiitake is higher in Vitamin B5, Copper, Fiber, and Manganese, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B6, Phosphorus, Vitamin D, and Vitamin B1.
  • Daily need coverage for Selenium from Tuna is 186% higher.

Mushrooms, shiitake, raw and Fish, tuna, yellowfin, fresh, cooked, dry heat are the varieties used in this article.

Infographic

Shiitake vs Tuna 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.
Shiitake
Shiitake
4
:
6
Tuna
Tuna
Contains less Sodium -83.3%
Contains more Zinc +128.9%
Contains more Copper +230.2%
Contains more Manganese +1669.2%
Contains more Calcium +100%
Contains more Iron +124.4%
Contains more Magnesium +110%
Contains more Phosphorus +197.3%
Contains more Potassium +73.4%
Contains more Selenium +1798.2%
Shiitake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains less Sodium -83.3%
Contains more Zinc +128.9%
Contains more Copper +230.2%
Contains more Manganese +1669.2%
Contains more Calcium +100%
Contains more Iron +124.4%
Contains more Magnesium +110%
Contains more Phosphorus +197.3%
Contains more Potassium +73.4%
Contains more Selenium +1798.2%

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.
Shiitake
Shiitake
3
:
9
Tuna
Tuna
Contains more Vitamin B2 +58.4%
Contains more Vitamin B5 +349.1%
Contains more Folate +550%
Contains more Vitamin D +400%
Contains more Vitamin B1 +793.3%
Contains more Vitamin B3 +469.3%
Contains more Vitamin B6 +254.3%
Shiitake
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin B2 +58.4%
Contains more Vitamin B5 +349.1%
Contains more Folate +550%
Contains more Vitamin D +400%
Contains more Vitamin B1 +793.3%
Contains more Vitamin B3 +469.3%
Contains more Vitamin B6 +254.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shiitake
Shiitake
2
:
3
Tuna
Tuna
Contains more Carbs +∞%
Contains more Water +30.1%
Contains more Protein +1201.3%
Contains more Fats +20.4%
Contains more Other +73%
Shiitake
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Carbs +∞%
Contains more Water +30.1%
Contains more Protein +1201.3%
Contains more Fats +20.4%
Contains more Other +73%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Tuna Opinion
Net carbs 4.29g 0g Shiitake
Protein 2.24g 29.15g Tuna
Fats 0.49g 0.59g Tuna
Carbs 6.79g 0g Shiitake
Calories 34kcal 130kcal Tuna
Sugar 2.38g 0g Tuna
Fiber 2.5g 0g Shiitake
Calcium 2mg 4mg Tuna
Iron 0.41mg 0.92mg Tuna
Magnesium 20mg 42mg Tuna
Phosphorus 112mg 333mg Tuna
Potassium 304mg 527mg Tuna
Sodium 9mg 54mg Shiitake
Zinc 1.03mg 0.45mg Shiitake
Copper 0.142mg 0.043mg Shiitake
Manganese 0.23mg 0.013mg Shiitake
Selenium 5.7µg 108.2µg Tuna
Vitamin A 65IU Tuna
Vitamin A RAE 22µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 18IU 82IU Tuna
Vitamin D 0.4µg 2µg Tuna
Vitamin B1 0.015mg 0.134mg Tuna
Vitamin B2 0.217mg 0.137mg Shiitake
Vitamin B3 3.877mg 22.07mg Tuna
Vitamin B5 1.5mg 0.334mg Shiitake
Vitamin B6 0.293mg 1.038mg Tuna
Folate 13µg 2µg Shiitake
Vitamin B12 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.011mg 0.313mg Tuna
Threonine 0.134mg 1.224mg Tuna
Isoleucine 0.111mg 1.287mg Tuna
Leucine 0.189mg 2.27mg Tuna
Lysine 0.134mg 2.565mg Tuna
Methionine 0.033mg 0.827mg Tuna
Phenylalanine 0.111mg 1.091mg Tuna
Valine 0.145mg 1.438mg Tuna
Histidine 0.056mg 0.822mg Tuna
Cholesterol 47mg Shiitake
Trans Fat 0g 0.02g Shiitake
Saturated Fat 0.205g Shiitake
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.138g Tuna
Polyunsaturated fat 0.175g Tuna
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
24%
Shiitake
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 32)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $1.3)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 0.205g)

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.