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  6. Shiitake vs. Yogurt

Shiitake vs. Yogurt — In-Depth Nutrition Comparison

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The main differences between Shiitake and Yogurt

  • Shiitake is richer in Vitamin B5, Vitamin B3, Vitamin B6, Copper, Fiber, and Manganese, yet Yogurt is richer in Calcium, and Selenium.
  • Daily need coverage for Vitamin B5 from Shiitake is 23% higher.

Food types used in this article are Mushrooms, shiitake, raw and Yogurt, Greek, plain, nonfat.

Infographic

Shiitake vs Yogurt 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
7
:
3
Yogurt
Yogurt
Contains more Iron +485.7%
Contains more Magnesium +81.8%
Contains more Potassium +115.6%
Contains less Sodium -75%
Contains more Zinc +98.1%
Contains more Copper +735.3%
Contains more Manganese +2455.6%
Contains more Calcium +5400%
Contains more Phosphorus +20.5%
Contains more Selenium +70.2%
Shiitake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +485.7%
Contains more Magnesium +81.8%
Contains more Potassium +115.6%
Contains less Sodium -75%
Contains more Zinc +98.1%
Contains more Copper +735.3%
Contains more Manganese +2455.6%
Contains more Calcium +5400%
Contains more Phosphorus +20.5%
Contains more Selenium +70.2%

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
5
:
7
Yogurt
Yogurt
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1763.9%
Contains more Vitamin B5 +353.2%
Contains more Vitamin B6 +365.1%
Contains more Folate +85.7%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +28.1%
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%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1763.9%
Contains more Vitamin B5 +353.2%
Contains more Vitamin B6 +365.1%
Contains more Folate +85.7%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +28.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shiitake
Shiitake
4
:
1
Yogurt
Yogurt
Contains more Fats +25.6%
Contains more Carbs +88.6%
Contains more Protein +354.9%
Equal in Water - 85.1
Equal in Other - 0.72
Shiitake
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Fats +25.6%
Contains more Carbs +88.6%
Contains more Protein +354.9%
Equal in Water - 85.1
Equal in Other - 0.72

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Shiitake
Shiitake
1
:
2
Yogurt
Yogurt
Contains more Glucose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Shiitake
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Glucose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Yogurt Opinion
Net carbs 4.29g 3.6g Shiitake
Protein 2.24g 10.19g Yogurt
Fats 0.49g 0.39g Shiitake
Carbs 6.79g 3.6g Shiitake
Calories 34kcal 59kcal Yogurt
Sugar 2.38g 3.24g Shiitake
Fiber 2.5g 0g Shiitake
Calcium 2mg 110mg Yogurt
Iron 0.41mg 0.07mg Shiitake
Magnesium 20mg 11mg Shiitake
Phosphorus 112mg 135mg Yogurt
Potassium 304mg 141mg Shiitake
Sodium 9mg 36mg Shiitake
Zinc 1.03mg 0.52mg Shiitake
Copper 0.142mg 0.017mg Shiitake
Manganese 0.23mg 0.009mg Shiitake
Selenium 5.7µg 9.7µg Yogurt
Vitamin A 4IU Yogurt
Vitamin A RAE 1µg Yogurt
Vitamin E 0.01mg Yogurt
Vitamin D 18IU 0IU Shiitake
Vitamin D 0.4µg 0µg Shiitake
Vitamin B1 0.015mg 0.023mg Yogurt
Vitamin B2 0.217mg 0.278mg Yogurt
Vitamin B3 3.877mg 0.208mg Shiitake
Vitamin B5 1.5mg 0.331mg Shiitake
Vitamin B6 0.293mg 0.063mg Shiitake
Folate 13µg 7µg Shiitake
Vitamin B12 0.75µg Yogurt
Tryptophan 0.011mg Shiitake
Threonine 0.134mg Shiitake
Isoleucine 0.111mg Shiitake
Leucine 0.189mg Shiitake
Lysine 0.134mg Shiitake
Methionine 0.033mg Shiitake
Phenylalanine 0.111mg Shiitake
Valine 0.145mg Shiitake
Histidine 0.056mg Shiitake
Cholesterol 5mg Shiitake
Trans Fat 0g 0.006g Shiitake
Saturated Fat 0.117g Shiitake
Monounsaturated Fat 0.053g Yogurt
Polyunsaturated fat 0.012g Yogurt
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
24%
Shiitake
19%
Yogurt

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 27mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 0.117g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $1.3)
Which food is richer in minerals?
?
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.
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.