Dates vs. Shiitake — In-Depth Nutrition Comparison
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A recap on differences between dates and shiitake
- Dates are higher in fiber, potassium, iron, and copper, yet shiitake is higher in vitamin B5, vitamin B3, vitamin B2, vitamin B6, phosphorus, and zinc.
- Dates cover your daily fiber needs 22% more than shiitake.
- Dates contain 2 times more iron than shiitake. While dates contain 1.02mg of iron, shiitake contains only 0.41mg.
Food varieties used in this article are Dates, deglet noor and Mushrooms, shiitake, raw.
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.
| Contains more MagnesiumMagnesium | +115% |
| Contains more CalciumCalcium | +1850% |
| Contains more PotassiumPotassium | +115.8% |
| Contains more IronIron | +148.8% |
| Contains more CopperCopper | +45.1% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +13.9% |
| Contains more ZincZinc | +255.2% |
| Contains more PhosphorusPhosphorus | +80.6% |
| Contains more SeleniumSelenium | +90% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +246.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +46.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +228.8% |
| Contains more Vitamin B3Vitamin B3 | +204.3% |
| Contains more Vitamin B5Vitamin B5 | +154.7% |
| Contains more Vitamin B6Vitamin B6 | +77.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 19.56g | 0g | 24% |
| Carbs | 75.03g | 6.79g | 23% |
| Fiber | 8g | 2.5g | 22% |
| Vitamin B5 | 0.589mg | 1.5mg | 18% |
| Vitamin B3 | 1.274mg | 3.877mg | 16% |
| Vitamin B2 | 0.066mg | 0.217mg | 12% |
| Calories | 282kcal | 34kcal | 12% |
| Potassium | 656mg | 304mg | 10% |
| Vitamin B6 | 0.165mg | 0.293mg | 10% |
| Iron | 1.02mg | 0.41mg | 8% |
| Copper | 0.206mg | 0.142mg | 7% |
| Zinc | 0.29mg | 1.03mg | 7% |
| Phosphorus | 62mg | 112mg | 7% |
| Magnesium | 43mg | 20mg | 5% |
| Selenium | 3µg | 5.7µg | 5% |
| Calcium | 39mg | 2mg | 4% |
| Vitamin B1 | 0.052mg | 0.015mg | 3% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Vitamin K | 2.7µg | 2% | |
| Folate | 19µg | 13µg | 2% |
| Manganese | 0.262mg | 0.23mg | 1% |
| Choline | 6.3mg | 1% | |
| Protein | 2.45g | 2.24g | 0% |
| Fats | 0.39g | 0.49g | 0% |
| Vitamin C | 0.4mg | 0% | |
| Net carbs | 67.03g | 4.29g | N/A |
| Sugar | 63.35g | 2.38g | N/A |
| Sodium | 2mg | 9mg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.036g | 0% | |
| Polyunsaturated fat | 0.019g | 0% | |
| Tryptophan | 0.012mg | 0.011mg | 0% |
| Threonine | 0.043mg | 0.134mg | 0% |
| Isoleucine | 0.049mg | 0.111mg | 0% |
| Leucine | 0.084mg | 0.189mg | 0% |
| Lysine | 0.066mg | 0.134mg | 0% |
| Methionine | 0.022mg | 0.033mg | 0% |
| Phenylalanine | 0.05mg | 0.111mg | 0% |
| Valine | 0.071mg | 0.145mg | 0% |
| Histidine | 0.032mg | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1005% |
| Contains more OtherOther | +116.2% |
| Contains more FatsFats | +25.6% |
| Contains more WaterWater | +337.1% |
~equal in
Protein
~2.24g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +734.9% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
