Leek vs. Shiitake — In-Depth Nutrition Comparison
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The main differences between leek and shiitake
- Leek is richer in iron, folate, manganese, and calcium, yet shiitake is richer in vitamin B5, vitamin B3, vitamin B2, phosphorus, selenium, and zinc.
- Daily need coverage for vitamin B5 for shiitake is 27% higher.
- Leek contains 30 times more calcium than shiitake. Leek contains 59mg of calcium, while shiitake contains 2mg.
Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Mushrooms, shiitake, raw.
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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.
| Contains more MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +2850% |
| Contains more IronIron | +412.2% |
| Contains more ManganeseManganese | +109.1% |
| Contains more PotassiumPotassium | +68.9% |
| Contains more CopperCopper | +18.3% |
| Contains more ZincZinc | +758.3% |
| Contains more PhosphorusPhosphorus | +220% |
| Contains less SodiumSodium | -55% |
| Contains more SeleniumSelenium | +470% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +392.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +623.3% |
| Contains more Vitamin B3Vitamin B3 | +869.3% |
| Contains more Vitamin B5Vitamin B5 | +971.4% |
| Contains more Vitamin B6Vitamin B6 | +25.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +108.4% |
| Contains more OtherOther | +41.9% |
| Contains more ProteinProtein | +49.3% |
| Contains more FatsFats | +63.3% |
~equal in
Water
~89.74g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 47µg | 39% | |
| Vitamin B5 | 0.14mg | 1.5mg | 27% |
| Vitamin B3 | 0.4mg | 3.877mg | 22% |
| Iron | 2.1mg | 0.41mg | 21% |
| Vitamin B2 | 0.03mg | 0.217mg | 14% |
| Vitamin C | 12mg | 13% | |
| Folate | 64µg | 13µg | 13% |
| Manganese | 0.481mg | 0.23mg | 11% |
| Phosphorus | 35mg | 112mg | 11% |
| Vitamin A | 83µg | 9% | |
| Selenium | 1µg | 5.7µg | 9% |
| Zinc | 0.12mg | 1.03mg | 8% |
| Calcium | 59mg | 2mg | 6% |
| Vitamin E | 0.92mg | 6% | |
| Vitamin B6 | 0.233mg | 0.293mg | 5% |
| Potassium | 180mg | 304mg | 4% |
| Vitamin B1 | 0.06mg | 0.015mg | 4% |
| Fiber | 1.8g | 2.5g | 3% |
| Copper | 0.12mg | 0.142mg | 2% |
| Magnesium | 28mg | 20mg | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Carbs | 14.15g | 6.79g | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Choline | 9.5mg | 2% | |
| Polyunsaturated fat | 0.166g | 1% | |
| Calories | 61kcal | 34kcal | 1% |
| Protein | 1.5g | 2.24g | 1% |
| Fats | 0.3g | 0.49g | 0% |
| Net carbs | 12.35g | 4.29g | N/A |
| Sugar | 3.9g | 2.38g | N/A |
| Sodium | 20mg | 9mg | 0% |
| Saturated fat | 0.04g | 0% | |
| Monounsaturated fat | 0.004g | 0% | |
| Tryptophan | 0.012mg | 0.011mg | 0% |
| Threonine | 0.063mg | 0.134mg | 0% |
| Isoleucine | 0.052mg | 0.111mg | 0% |
| Leucine | 0.096mg | 0.189mg | 0% |
| Lysine | 0.078mg | 0.134mg | 0% |
| Methionine | 0.018mg | 0.033mg | 0% |
| Phenylalanine | 0.055mg | 0.111mg | 0% |
| Valine | 0.056mg | 0.145mg | 0% |
| Histidine | 0.025mg | 0.056mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
27%
23%
Minerals Daily Need Coverage Score
26%
24%
Comparison summary
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Shiitake is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Shiitake contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Shiitake is lower in Saturated fat (difference - 0.04g)
Which food is cheaper?
Leek is cheaper (difference - $0.9)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.