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Kiwi vs. Shiitake — In-Depth Nutrition Comparison

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What are the main differences between kiwi and shiitake?

  • Shiitake has more vitamin B5, vitamin B3, vitamin B6, vitamin B2, phosphorus, selenium, zinc, and manganese than kiwi.
  • Shiitake's daily need coverage for vitamin B5 is 26% higher.
  • Shiitake has 17 times less calcium than kiwi. Kiwi has 34mg of calcium, while shiitake has 2mg.
  • Shiitake is lower in sugar.
  • Kiwi has a higher glycemic index (58) than shiitake (32).

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

Infographic

Kiwi 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.
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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 CalciumCalcium +1600%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +17.6%
Contains more IronIron +32.3%
Contains more ZincZinc +635.7%
Contains more PhosphorusPhosphorus +229.4%
Contains more ManganeseManganese +134.7%
Contains more SeleniumSelenium +2750%
~equal in Potassium ~304mg
~equal in Copper ~0.142mg

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.
Kiwi
7
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +92.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +768%
Contains more Vitamin B3Vitamin B3 +1037%
Contains more Vitamin B5Vitamin B5 +719.7%
Contains more Vitamin B6Vitamin B6 +365.1%
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
2
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 CarbsCarbs +115.9%
Contains more ProteinProtein +96.5%
Contains more OtherOther +21.3%
~equal in Fats ~0.49g
~equal in Water ~89.74g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
5
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +72.7%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwi Shiitake
Lower in Cholesterol ok
Lower in Sugar 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 Kiwi Shiitake DV% diff.
Vitamin C 92.7mg 103%
Vitamin K 40.3µg 34%
Vitamin B5 0.183mg 1.5mg 26%
Vitamin B3 0.341mg 3.877mg 22%
Vitamin B6 0.063mg 0.293mg 18%
Vitamin B2 0.025mg 0.217mg 15%
Phosphorus 34mg 112mg 11%
Selenium 0.2µg 5.7µg 10%
Vitamin E 1.46mg 10%
Zinc 0.14mg 1.03mg 8%
Manganese 0.098mg 0.23mg 6%
Fructose 4.35g 0g 5%
Carbs 14.66g 6.79g 3%
Folate 25µg 13µg 3%
Calcium 34mg 2mg 3%
Fiber 3g 2.5g 2%
Vitamin D 0IU 18IU 2%
Polyunsaturated fat 0.287g 2%
Vitamin D 0µg 0.4µg 2%
Protein 1.14g 2.24g 2%
Choline 7.8mg 1%
Copper 0.13mg 0.142mg 1%
Calories 61kcal 34kcal 1%
Magnesium 17mg 20mg 1%
Iron 0.31mg 0.41mg 1%
Vitamin B1 0.027mg 0.015mg 1%
Fats 0.52g 0.49g 0%
Net carbs 11.66g 4.29g N/A
Potassium 312mg 304mg 0%
Sugar 8.99g 2.38g N/A
Sodium 3mg 9mg 0%
Vitamin A 4µg 0%
Saturated fat 0.029g 0%
Monounsaturated fat 0.047g 0%
Tryptophan 0.015mg 0.011mg 0%
Threonine 0.047mg 0.134mg 0%
Isoleucine 0.051mg 0.111mg 0%
Leucine 0.066mg 0.189mg 0%
Lysine 0.061mg 0.134mg 0%
Methionine 0.024mg 0.033mg 0%
Phenylalanine 0.044mg 0.111mg 0%
Valine 0.057mg 0.145mg 0%
Histidine 0.027mg 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi 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
39%
Kiwi
23%
Shiitake
Minerals Daily Need Coverage Score
14%
Kiwi
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 6.61g)
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?
Kiwi
Kiwi contains less Sodium (difference - 6mg)
Which food is cheaper?
Kiwi
Kiwi 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. Kiwi - 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.