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Sardine vs. Shiitake — In-Depth Nutrition Comparison

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What are the main differences between Sardine and Shiitake?

  • Sardine is richer in Selenium, Phosphorus, Calcium, Iron, Vitamin D, and Vitamin B3, while Shiitake is higher in Vitamin B5, Fiber, and Vitamin B6.
  • Sardine's daily need coverage for Selenium is 85% higher.
  • Shiitake has 191 times less Calcium than Sardine. Sardine has 382mg of Calcium, while Shiitake has 2mg.
  • Shiitake is lower in Sodium.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Mushrooms, shiitake, raw types in this comparison.

Infographic

Sardine vs Shiitake 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 +95%
Contains more CalciumCalcium +19000%
Contains more PotassiumPotassium +30.6%
Contains more IronIron +612.2%
Contains more CopperCopper +31%
Contains more ZincZinc +27.2%
Contains more PhosphorusPhosphorus +337.5%
Contains more SeleniumSelenium +824.6%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +113%

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% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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% 12% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +133.6%
Contains more Vitamin B6Vitamin B6 +75.4%
Contains more FolateFolate +30%
~equal in Vitamin C ~mg
~equal in Vitamin B2 ~0.217mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +999.1%
Contains more FatsFats +2236.7%
Contains more OtherOther +483.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Shiitake
Lower in Cholesterol ok
Lower in Sodium 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 Sardine Shiitake Opinion
Calories 208kcal 34kcal Sardine
Protein 24.62g 2.24g Sardine
Fats 11.45g 0.49g Sardine
Net carbs 0g 4.29g Shiitake
Carbs 0g 6.79g Shiitake
Cholesterol 142mg Shiitake
Vitamin D 193IU 18IU Sardine
Magnesium 39mg 20mg Sardine
Calcium 382mg 2mg Sardine
Potassium 397mg 304mg Sardine
Iron 2.92mg 0.41mg Sardine
Sugar 0g 2.38g Sardine
Fiber 0g 2.5g Shiitake
Copper 0.186mg 0.142mg Sardine
Zinc 1.31mg 1.03mg Sardine
Phosphorus 490mg 112mg Sardine
Sodium 307mg 9mg Shiitake
Vitamin A 108IU Sardine
Vitamin A 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 4.8µg 0.4µg Sardine
Manganese 0.108mg 0.23mg Shiitake
Selenium 52.7µg 5.7µg Sardine
Vitamin B1 0.08mg 0.015mg Sardine
Vitamin B2 0.227mg 0.217mg Sardine
Vitamin B3 5.245mg 3.877mg Sardine
Vitamin B5 0.642mg 1.5mg Shiitake
Vitamin B6 0.167mg 0.293mg Shiitake
Vitamin B12 8.94µg Sardine
Vitamin K 2.6µg Sardine
Folate 10µg 13µg Shiitake
Choline 75mg Sardine
Saturated Fat 1.528g Shiitake
Monounsaturated Fat 3.869g Sardine
Polyunsaturated fat 5.148g Sardine
Tryptophan 0.276mg 0.011mg Sardine
Threonine 1.079mg 0.134mg Sardine
Isoleucine 1.134mg 0.111mg Sardine
Leucine 2.001mg 0.189mg Sardine
Lysine 2.26mg 0.134mg Sardine
Methionine 0.729mg 0.033mg Sardine
Phenylalanine 0.961mg 0.111mg Sardine
Valine 1.268mg 0.145mg Sardine
Histidine 0.725mg 0.056mg Sardine
Omega-3 - EPA 0.473g Sardine
Omega-3 - DHA 0.509g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine 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
124%
Sardine
24%
Shiitake
Minerals Daily Need Coverage Score
94%
Sardine
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 298mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 1.528g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $5.7)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine 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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.