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Coconut vs. Shiitake — In-Depth Nutrition Comparison

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Important differences between coconut and shiitake

  • Coconut has more manganese, copper, fiber, iron, and selenium; however, shiitake has more vitamin B5, vitamin B3, vitamin B6, and vitamin B2.
  • Coconut's daily need coverage for manganese is 55% more.
  • Coconut has 6 times more iron than shiitake. Coconut has 2.43mg of iron, while shiitake has 0.41mg.
  • Coconut has a higher glycemic index than shiitake.

The food varieties used in the comparison are Nuts, coconut meat, raw and Mushrooms, shiitake, raw.

Infographic

Coconut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +60%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +17.1%
Contains more IronIron +492.7%
Contains more CopperCopper +206.3%
Contains more ManganeseManganese +552.2%
Contains more SeleniumSelenium +77.2%
Contains less SodiumSodium -55%
~equal in Zinc ~1.03mg
~equal in Phosphorus ~112mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +985%
Contains more Vitamin B3Vitamin B3 +618%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B6Vitamin B6 +442.6%
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +48.7%
Contains more FatsFats +6734.7%
Contains more CarbsCarbs +124.3%
Contains more OtherOther +29.7%
Contains more WaterWater +91%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Shiitake DV% diff.
Saturated fat 29.698g 135%
Manganese 1.5mg 0.23mg 55%
Fats 33.49g 0.49g 51%
Copper 0.435mg 0.142mg 33%
Fiber 9g 2.5g 26%
Iron 2.43mg 0.41mg 25%
Vitamin B5 0.3mg 1.5mg 24%
Vitamin B3 0.54mg 3.877mg 21%
Vitamin B6 0.054mg 0.293mg 18%
Calories 354kcal 34kcal 16%
Vitamin B2 0.02mg 0.217mg 15%
Selenium 10.1µg 5.7µg 8%
Monounsaturated fat 1.425g 4%
Vitamin C 3.3mg 4%
Vitamin B1 0.066mg 0.015mg 4%
Magnesium 32mg 20mg 3%
Carbs 15.23g 6.79g 3%
Folate 26µg 13µg 3%
Vitamin E 0.24mg 2%
Vitamin D 0µg 0.4µg 2%
Protein 3.33g 2.24g 2%
Polyunsaturated fat 0.366g 2%
Vitamin D 0IU 18IU 2%
Potassium 356mg 304mg 2%
Choline 12.1mg 2%
Calcium 14mg 2mg 1%
Zinc 1.1mg 1.03mg 1%
Net carbs 6.23g 4.29g N/A
Sugar 6.23g 2.38g N/A
Phosphorus 113mg 112mg 0%
Sodium 20mg 9mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.011mg 0%
Threonine 0.121mg 0.134mg 0%
Isoleucine 0.131mg 0.111mg 0%
Leucine 0.247mg 0.189mg 0%
Lysine 0.147mg 0.134mg 0%
Methionine 0.062mg 0.033mg 0%
Phenylalanine 0.169mg 0.111mg 0%
Valine 0.202mg 0.145mg 0%
Histidine 0.077mg 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut 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
8%
Coconut
23%
Shiitake
Minerals Daily Need Coverage Score
63%
Coconut
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 - 3.85g)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 29.698g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 27)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $1.3)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.