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  6. Groat vs. Shiitake

Groat vs. Shiitake — In-Depth Nutrition Comparison

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What are the main differences between Groat and Shiitake?

  • Groat has more Copper, Magnesium, Manganese, Phosphorus, Fiber, Iron, Vitamin B3, Vitamin B2, Zinc, and Vitamin B1 than Shiitake.
  • Groat's daily need coverage for Copper is 106% higher.
  • Shiitake has 12 times less Magnesium than Groat. Groat has 231mg of Magnesium, while Shiitake has 20mg.

We used Buckwheat and Mushrooms, shiitake, raw types in this comparison.

Infographic

Groat 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.
Groat
Groat
10
:
0
Shiitake
Shiitake
Contains more Calcium +800%
Contains more Iron +436.6%
Contains more Magnesium +1055%
Contains more Phosphorus +209.8%
Contains more Potassium +51.3%
Contains less Sodium -88.9%
Contains more Zinc +133%
Contains more Copper +674.6%
Contains more Manganese +465.2%
Contains more Selenium +45.6%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Shiitake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Contains more Calcium +800%
Contains more Iron +436.6%
Contains more Magnesium +1055%
Contains more Phosphorus +209.8%
Contains more Potassium +51.3%
Contains less Sodium -88.9%
Contains more Zinc +133%
Contains more Copper +674.6%
Contains more Manganese +465.2%
Contains more Selenium +45.6%

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.
Groat
Groat
7
:
3
Shiitake
Shiitake
Contains more Vitamin B1 +573.3%
Contains more Vitamin B2 +95.9%
Contains more Vitamin B3 +81.1%
Contains more Folate +130.8%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +21.7%
Contains more Vitamin B6 +39.5%
Groat
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% 0% 0% 26% 99% 132% 74% 49% 23% 0% 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 +573.3%
Contains more Vitamin B2 +95.9%
Contains more Vitamin B3 +81.1%
Contains more Folate +130.8%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +21.7%
Contains more Vitamin B6 +39.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Shiitake
Shiitake
Contains more Protein +491.5%
Contains more Fats +593.9%
Contains more Carbs +953%
Contains more Other +183.8%
Contains more Water +820.4%
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 +491.5%
Contains more Fats +593.9%
Contains more Carbs +953%
Contains more Other +183.8%
Contains more Water +820.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Shiitake Opinion
Net carbs 61.5g 4.29g Groat
Protein 13.25g 2.24g Groat
Fats 3.4g 0.49g Groat
Carbs 71.5g 6.79g Groat
Calories 343kcal 34kcal Groat
Sugar 2.38g Groat
Fiber 10g 2.5g Groat
Calcium 18mg 2mg Groat
Iron 2.2mg 0.41mg Groat
Magnesium 231mg 20mg Groat
Phosphorus 347mg 112mg Groat
Potassium 460mg 304mg Groat
Sodium 1mg 9mg Groat
Zinc 2.4mg 1.03mg Groat
Copper 1.1mg 0.142mg Groat
Manganese 1.3mg 0.23mg Groat
Selenium 8.3µg 5.7µg Groat
Vitamin D 0IU 18IU Shiitake
Vitamin D 0µg 0.4µg Shiitake
Vitamin B1 0.101mg 0.015mg Groat
Vitamin B2 0.425mg 0.217mg Groat
Vitamin B3 7.02mg 3.877mg Groat
Vitamin B5 1.233mg 1.5mg Shiitake
Vitamin B6 0.21mg 0.293mg Shiitake
Folate 30µg 13µg Groat
Tryptophan 0.192mg 0.011mg Groat
Threonine 0.506mg 0.134mg Groat
Isoleucine 0.498mg 0.111mg Groat
Leucine 0.832mg 0.189mg Groat
Lysine 0.672mg 0.134mg Groat
Methionine 0.172mg 0.033mg Groat
Phenylalanine 0.52mg 0.111mg Groat
Valine 0.678mg 0.145mg Groat
Histidine 0.309mg 0.056mg Groat
Saturated Fat 0.741g Shiitake
Monounsaturated Fat 1.04g Groat
Polyunsaturated fat 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Shiitake
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Groat
25%
Shiitake
Minerals Daily Need Coverage Score
109%
Groat
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 0.741g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 22)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $1.3)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.38g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is richer in vitamins?
Groat
Groat 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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.