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Almonds vs. Shiitake — In-Depth Nutrition Comparison

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How are Almonds and Shiitake different?

  • Almonds are 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 Almonds is 99% higher.
  • Almonds contain 135 times more Calcium than Shiitake. While Almonds contain 269mg of Calcium, Shiitake contains only 2mg.

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

Infographic

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds 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%
Almonds
24%
Shiitake
Minerals Daily Need Coverage Score
142%
Almonds
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?
Almonds
Almonds contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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. Almonds - 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.