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  6. Salmon raw vs. Shiitake

Salmon raw vs. Shiitake — In-Depth Nutrition Comparison

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The main differences between Salmon raw and Shiitake

  • Salmon raw is richer in Selenium, Vitamin B6, Vitamin B3, Vitamin B1, Phosphorus, Vitamin B2, Copper, and Potassium, yet Shiitake is richer in Fiber, and Manganese.
  • Daily need coverage for Selenium from Salmon raw is 56% higher.
  • Salmon raw contains 15 times more Vitamin B1 than Shiitake. Salmon raw contains 0.226mg of Vitamin B1, while Shiitake contains 0.015mg.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Mushrooms, shiitake, raw.

Infographic

Salmon raw 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.
Salmon raw
Salmon raw
7
:
3
Shiitake
Shiitake
Contains more Calcium +500%
Contains more Iron +95.1%
Contains more Magnesium +45%
Contains more Phosphorus +78.6%
Contains more Potassium +61.2%
Contains more Copper +76.1%
Contains more Selenium +540.4%
Contains less Sodium -79.5%
Contains more Zinc +60.9%
Contains more Manganese +1337.5%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Shiitake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Contains more Calcium +500%
Contains more Iron +95.1%
Contains more Magnesium +45%
Contains more Phosphorus +78.6%
Contains more Potassium +61.2%
Contains more Copper +76.1%
Contains more Selenium +540.4%
Contains less Sodium -79.5%
Contains more Zinc +60.9%
Contains more Manganese +1337.5%

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.
Salmon raw
Salmon raw
9
:
1
Shiitake
Shiitake
Contains more Vitamin B1 +1406.7%
Contains more Vitamin B2 +75.1%
Contains more Vitamin B3 +102.7%
Contains more Vitamin B5 +10.9%
Contains more Vitamin B6 +179.2%
Contains more Folate +92.3%
Equal in Vitamin B5 - 1.5
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Shiitake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 12% 0% 4% 51% 73% 90% 68% 10% 0% 0%
Contains more Vitamin B1 +1406.7%
Contains more Vitamin B2 +75.1%
Contains more Vitamin B3 +102.7%
Contains more Vitamin B5 +10.9%
Contains more Vitamin B6 +179.2%
Contains more Folate +92.3%
Equal in Vitamin B5 - 1.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Shiitake
Shiitake
Contains more Protein +785.7%
Contains more Fats +1193.9%
Contains more Other +618.9%
Contains more Carbs +∞%
Contains more Water +31%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Shiitake
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 Protein +785.7%
Contains more Fats +1193.9%
Contains more Other +618.9%
Contains more Carbs +∞%
Contains more Water +31%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Shiitake Opinion
Net carbs 0g 4.29g Shiitake
Protein 19.84g 2.24g Salmon raw
Fats 6.34g 0.49g Salmon raw
Carbs 0g 6.79g Shiitake
Calories 142kcal 34kcal Salmon raw
Sugar 2.38g Salmon raw
Fiber 0g 2.5g Shiitake
Calcium 12mg 2mg Salmon raw
Iron 0.8mg 0.41mg Salmon raw
Magnesium 29mg 20mg Salmon raw
Phosphorus 200mg 112mg Salmon raw
Potassium 490mg 304mg Salmon raw
Sodium 44mg 9mg Shiitake
Zinc 0.64mg 1.03mg Shiitake
Copper 0.25mg 0.142mg Salmon raw
Manganese 0.016mg 0.23mg Shiitake
Selenium 36.5µg 5.7µg Salmon raw
Vitamin A 40IU Salmon raw
Vitamin A RAE 12µg Salmon raw
Vitamin D 18IU Shiitake
Vitamin D 0.4µg Shiitake
Vitamin B1 0.226mg 0.015mg Salmon raw
Vitamin B2 0.38mg 0.217mg Salmon raw
Vitamin B3 7.86mg 3.877mg Salmon raw
Vitamin B5 1.664mg 1.5mg Salmon raw
Vitamin B6 0.818mg 0.293mg Salmon raw
Folate 25µg 13µg Salmon raw
Vitamin B12 3.18µg Salmon raw
Tryptophan 0.222mg 0.011mg Salmon raw
Threonine 0.87mg 0.134mg Salmon raw
Isoleucine 0.914mg 0.111mg Salmon raw
Leucine 1.613mg 0.189mg Salmon raw
Lysine 1.822mg 0.134mg Salmon raw
Methionine 0.587mg 0.033mg Salmon raw
Phenylalanine 0.775mg 0.111mg Salmon raw
Valine 1.022mg 0.145mg Salmon raw
Histidine 0.584mg 0.056mg Salmon raw
Cholesterol 55mg Shiitake
Saturated Fat 0.981g Shiitake
Omega-3 - DHA 1.115g Salmon raw
Omega-3 - EPA 0.321g Salmon raw
Omega-3 - DPA 0.287g Salmon raw
Monounsaturated Fat 2.103g Salmon raw
Polyunsaturated fat 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Shiitake
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
83%
Salmon raw
25%
Shiitake
Minerals Daily Need Coverage Score
49%
Salmon raw
24%
Shiitake

Comparison summary

Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 0.981g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $11.7)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is richer in vitamins?
Salmon raw
Salmon raw 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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.