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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 for 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.
  • Salmon raw has a lower glycemic index than shiitake.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +45%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +61.2%
Contains more IronIron +95.1%
Contains more CopperCopper +76.1%
Contains more PhosphorusPhosphorus +78.6%
Contains more SeleniumSelenium +540.4%
Contains more ZincZinc +60.9%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +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.
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1406.7%
Contains more Vitamin B2Vitamin B2 +75.1%
Contains more Vitamin B3Vitamin B3 +102.7%
Contains more Vitamin B6Vitamin B6 +179.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +92.3%
~equal in Vitamin C ~mg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~1.5mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Shiitake DV% diff.
Vitamin B12 3.18µg 133%
Selenium 36.5µg 5.7µg 56%
Vitamin B6 0.818mg 0.293mg 40%
Protein 19.84g 2.24g 35%
Vitamin B3 7.86mg 3.877mg 25%
Vitamin B1 0.226mg 0.015mg 18%
Cholesterol 55mg 18%
Polyunsaturated fat 2.539g 17%
Phosphorus 200mg 112mg 13%
Vitamin B2 0.38mg 0.217mg 13%
Copper 0.25mg 0.142mg 12%
Fiber 0g 2.5g 10%
Fats 6.34g 0.49g 9%
Manganese 0.016mg 0.23mg 9%
Monounsaturated fat 2.103g 5%
Calories 142kcal 34kcal 5%
Potassium 490mg 304mg 5%
Iron 0.8mg 0.41mg 5%
Saturated fat 0.981g 4%
Zinc 0.64mg 1.03mg 4%
Vitamin B5 1.664mg 1.5mg 3%
Folate 25µg 13µg 3%
Sodium 44mg 9mg 2%
Vitamin D 18IU 2%
Carbs 0g 6.79g 2%
Magnesium 29mg 20mg 2%
Vitamin D 0.4µg 2%
Calcium 12mg 2mg 1%
Vitamin A 12µg 1%
Net carbs 0g 4.29g N/A
Sugar 2.38g N/A
Tryptophan 0.222mg 0.011mg 0%
Threonine 0.87mg 0.134mg 0%
Isoleucine 0.914mg 0.111mg 0%
Leucine 1.613mg 0.189mg 0%
Lysine 1.822mg 0.134mg 0%
Methionine 0.587mg 0.033mg 0%
Phenylalanine 0.775mg 0.111mg 0%
Valine 1.022mg 0.145mg 0%
Histidine 0.584mg 0.056mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +785.7%
Contains more FatsFats +1193.9%
Contains more OtherOther +618.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31%

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.