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Kiwifruit vs. Shiitake — In-Depth Nutrition Comparison

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What are the main differences between Kiwifruit and Shiitake?

  • Shiitake has more Vitamin B5, Vitamin B3, Vitamin B6, Vitamin B2, Phosphorus, Selenium, Zinc, and Manganese than Kiwifruit.
  • Shiitake's daily need coverage for Vitamin B5 is 26% higher.
  • Shiitake has 17 times less Calcium than Kiwifruit. Kiwifruit has 34mg of Calcium, while Shiitake has 2mg.
  • Shiitake is lower in Sugar.

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

Infographic

Kiwifruit 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.
Contains more Calcium +1600%
Contains less Sodium -66.7%
Contains more Iron +32.3%
Contains more Magnesium +17.6%
Contains more Phosphorus +229.4%
Contains more Zinc +635.7%
Contains more Manganese +134.7%
Contains more Selenium +2750%
Equal in Potassium - 304
Equal in Copper - 0.142
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Contains more Calcium +1600%
Contains less Sodium -66.7%
Contains more Iron +32.3%
Contains more Magnesium +17.6%
Contains more Phosphorus +229.4%
Contains more Zinc +635.7%
Contains more Manganese +134.7%
Contains more Selenium +2750%
Equal in Potassium - 304
Equal in Copper - 0.142

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 B1 +80%
Contains more Folate +92.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +768%
Contains more Vitamin B3 +1037%
Contains more Vitamin B5 +719.7%
Contains more Vitamin B6 +365.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 +80%
Contains more Folate +92.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +768%
Contains more Vitamin B3 +1037%
Contains more Vitamin B5 +719.7%
Contains more Vitamin B6 +365.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +115.9%
Contains more Protein +96.5%
Contains more Other +21.3%
Equal in Fats - 0.49
Equal in Water - 89.74
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 Carbs +115.9%
Contains more Protein +96.5%
Contains more Other +21.3%
Equal in Fats - 0.49
Equal in Water - 89.74

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +72.7%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +72.7%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Shiitake Opinion
Net carbs 11.66g 4.29g Kiwifruit
Protein 1.14g 2.24g Shiitake
Fats 0.52g 0.49g Kiwifruit
Carbs 14.66g 6.79g Kiwifruit
Calories 61kcal 34kcal Kiwifruit
Fructose 4.35g 0g Kiwifruit
Sugar 8.99g 2.38g Shiitake
Fiber 3g 2.5g Kiwifruit
Calcium 34mg 2mg Kiwifruit
Iron 0.31mg 0.41mg Shiitake
Magnesium 17mg 20mg Shiitake
Phosphorus 34mg 112mg Shiitake
Potassium 312mg 304mg Kiwifruit
Sodium 3mg 9mg Kiwifruit
Zinc 0.14mg 1.03mg Shiitake
Copper 0.13mg 0.142mg Shiitake
Manganese 0.098mg 0.23mg Shiitake
Selenium 0.2µg 5.7µg Shiitake
Vitamin A 87IU Kiwifruit
Vitamin A RAE 4µg Kiwifruit
Vitamin E 1.46mg Kiwifruit
Vitamin D 0IU 18IU Shiitake
Vitamin D 0µg 0.4µg Shiitake
Vitamin C 92.7mg Kiwifruit
Vitamin B1 0.027mg 0.015mg Kiwifruit
Vitamin B2 0.025mg 0.217mg Shiitake
Vitamin B3 0.341mg 3.877mg Shiitake
Vitamin B5 0.183mg 1.5mg Shiitake
Vitamin B6 0.063mg 0.293mg Shiitake
Folate 25µg 13µg Kiwifruit
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.015mg 0.011mg Kiwifruit
Threonine 0.047mg 0.134mg Shiitake
Isoleucine 0.051mg 0.111mg Shiitake
Leucine 0.066mg 0.189mg Shiitake
Lysine 0.061mg 0.134mg Shiitake
Methionine 0.024mg 0.033mg Shiitake
Phenylalanine 0.044mg 0.111mg Shiitake
Valine 0.057mg 0.145mg Shiitake
Histidine 0.027mg 0.056mg Shiitake
Saturated Fat 0.029g Shiitake
Monounsaturated Fat 0.047g Kiwifruit
Polyunsaturated fat 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
42%
Kiwifruit
25%
Shiitake
Minerals Daily Need Coverage Score
14%
Kiwifruit
24%
Shiitake

Comparison summary

Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 6.61g)
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 - 0.029g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Shiitake
Shiitake is relatively richer in minerals
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 6mg)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.8)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.