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  6. Almonds vs. Shiitake

Almonds vs. Shiitake — In-Depth Nutrition Comparison

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How are almonds and shiitake different?

  • Almonds have more copper, manganese, fats, vitamin B2, magnesium, phosphorus, protein, iron, fiber, and calcium than shiitake.
  • Daily need coverage for copper for almonds is 99% higher.
  • Almonds contain 135 times more calcium than shiitake. While almonds contain 269mg of calcium, shiitake contains only 2mg.
  • Almonds have a lower glycemic index (0) than shiitake (32).

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

Infographic

Almonds vs Shiitake infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 6% 0% 0% 3.8% 50% 73% 90% 68% 0% 0% 9.8%
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 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 A ~µg
~equal in Vitamin B3 ~3.877mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Shiitake DV% diff.
Vitamin E 25.63mg 171%
Copper 1.031mg 0.142mg 99%
Manganese 2.179mg 0.23mg 85%
Polyunsaturated fat 12.329g 82%
Monounsaturated fat 31.551g 79%
Fats 49.93g 0.49g 76%
Omega-6 (Linoleic acid) 12.32g 72%
Vitamin B2 1.138mg 0.217mg 71%
Magnesium 270mg 20mg 60%
Phosphorus 481mg 112mg 53%
Iron 3.71mg 0.41mg 41%
Fiber 12.5g 2.5g 40%
Protein 21.15g 2.24g 38%
Calories 579kcal 34kcal 27%
Calcium 269mg 2mg 27%
Vitamin B5 0.471mg 1.5mg 21%
Zinc 3.12mg 1.03mg 19%
Saturated fat 3.802g 17%
Vitamin B1 0.205mg 0.015mg 16%
Potassium 733mg 304mg 13%
Vitamin B6 0.137mg 0.293mg 12%
Choline 52.1mg 9%
Folate 44µg 13µg 8%
Carbs 21.55g 6.79g 5%
Selenium 4.1µg 5.7µg 3%
Vitamin D* 0 IU 18 IU 2%
Vitamin D 0µg 0.4µg 2%
Vitamin B3 3.618mg 3.877mg 2%
Protein per 100 calories 3.7g 6.6g N/A
Calories per 10 g protein 274kcal 152kcal N/A
Weight per 100 calories 17g 294g N/A
Unsaturated / Saturated Fat ratio 12 N/A
Net carbs 9.05g 4.29g N/A
Sugar 4.35g 2.38g N/A
Starch 0.72g 0%
Sodium 1mg 9mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.011mg 0%
Threonine 0.601mg 0.134mg 0%
Isoleucine 0.751mg 0.111mg 0%
Leucine 1.473mg 0.189mg 0%
Lysine 0.568mg 0.134mg 0%
Methionine 0.157mg 0.033mg 0%
Phenylalanine 1.132mg 0.111mg 0%
Valine 0.855mg 0.145mg 0%
Histidine 0.539mg 0.056mg 0%
Fructose 0.11g 0g 0%
Omega-3 (ALA) 0.003g 0%
Omega-6 (Eicosadienoic acid) 0.002g N/A

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 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

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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.