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Almond vs. Shiitake — In-Depth Nutrition Comparison

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How are Almond and Shiitake different?

  • Almond is higher in Copper, Manganese, Vitamin B2, Magnesium, Phosphorus, Iron, Fiber, Calcium, and Zinc, however, Shiitake is richer in Vitamin B5.
  • Daily need coverage for Copper from Almond is 99% higher.
  • Almond contains 135 times more Calcium than Shiitake. While Almond contains 269mg of Calcium, Shiitake contains only 2mg.

Nuts, almonds and Mushrooms, shiitake, raw are the varieties used in this article.

Infographic

Almond vs Shiitake 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.
Almond
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +13350%
Contains more PotassiumPotassium +141.1%
Contains more IronIron +804.9%
Contains more CopperCopper +626.1%
Contains more ZincZinc +202.9%
Contains more PhosphorusPhosphorus +329.5%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +847.4%
Contains more SeleniumSelenium +39%

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.
Almond
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 12% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1266.7%
Contains more Vitamin B2Vitamin B2 +424.4%
Contains more FolateFolate +238.5%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +218.5%
Contains more Vitamin B6Vitamin B6 +113.9%
~equal in Vitamin C ~mg
~equal in Vitamin B3 ~3.877mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
4
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +844.2%
Contains more FatsFats +10089.8%
Contains more CarbsCarbs +217.4%
Contains more OtherOther +300%
Contains more WaterWater +1934.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
5
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +1300%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Shiitake Opinion
Calories 579kcal 34kcal Almond
Protein 21.15g 2.24g Almond
Fats 49.93g 0.49g Almond
Net carbs 9.05g 4.29g Almond
Carbs 21.55g 6.79g Almond
Vitamin D 0IU 18IU Shiitake
Magnesium 270mg 20mg Almond
Calcium 269mg 2mg Almond
Potassium 733mg 304mg Almond
Iron 3.71mg 0.41mg Almond
Sugar 4.35g 2.38g Shiitake
Fiber 12.5g 2.5g Almond
Copper 1.031mg 0.142mg Almond
Zinc 3.12mg 1.03mg Almond
Starch 0.72g Almond
Phosphorus 481mg 112mg Almond
Sodium 1mg 9mg Almond
Vitamin A 2IU Almond
Vitamin E 25.63mg Almond
Vitamin D 0µg 0.4µg Shiitake
Manganese 2.179mg 0.23mg Almond
Selenium 4.1µg 5.7µg Shiitake
Vitamin B1 0.205mg 0.015mg Almond
Vitamin B2 1.138mg 0.217mg Almond
Vitamin B3 3.618mg 3.877mg Shiitake
Vitamin B5 0.471mg 1.5mg Shiitake
Vitamin B6 0.137mg 0.293mg Shiitake
Folate 44µg 13µg Almond
Trans Fat 0.015g 0g Shiitake
Choline 52.1mg Almond
Saturated Fat 3.802g Shiitake
Monounsaturated Fat 31.551g Almond
Polyunsaturated fat 12.329g Almond
Tryptophan 0.211mg 0.011mg Almond
Threonine 0.601mg 0.134mg Almond
Isoleucine 0.751mg 0.111mg Almond
Leucine 1.473mg 0.189mg Almond
Lysine 0.568mg 0.134mg Almond
Methionine 0.157mg 0.033mg Almond
Phenylalanine 1.132mg 0.111mg Almond
Valine 0.855mg 0.145mg Almond
Histidine 0.539mg 0.056mg Almond
Fructose 0.11g 0g Almond
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Shiitake
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almond
24%
Shiitake
Minerals Daily Need Coverage Score
142%
Almond
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 1.97g)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 3.802g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $1.1)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond 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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.