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Miso vs. Shiitake — In-Depth Nutrition Comparison

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Significant differences between miso and shiitake

  • Miso has more copper, manganese, iron, zinc, fiber, and vitamin B1; however, shiitake is richer in vitamin B5, vitamin B3, and vitamin B6.
  • Miso covers your daily sodium needs 162% more than shiitake.
  • Shiitake has 7 times less vitamin B1 than miso. Miso has 0.098mg of vitamin B1, while shiitake has 0.015mg.
  • Shiitake contains less sodium.
  • Miso has a higher glycemic index. The glycemic index of miso is 61, while the glycemic index of shiitake is 32.

Specific food types used in this comparison are Miso and Mushrooms, shiitake, raw.

Infographic

Miso 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.
Miso
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
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 +140%
Contains more CalciumCalcium +2750%
Contains more IronIron +507.3%
Contains more CopperCopper +195.8%
Contains more ZincZinc +148.5%
Contains more PhosphorusPhosphorus +42%
Contains more ManganeseManganese +273.5%
Contains more SeleniumSelenium +22.8%
Contains more PotassiumPotassium +44.8%
Contains less SodiumSodium -99.8%

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.
Miso
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 0% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +553.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.2%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +327.9%
Contains more Vitamin B5Vitamin B5 +345.1%
Contains more Vitamin B6Vitamin B6 +47.2%
~equal in Vitamin C ~mg
~equal in Vitamin B2 ~0.217mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
4
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 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 +471%
Contains more FatsFats +1126.5%
Contains more CarbsCarbs +273.6%
Contains more OtherOther +1631.1%
Contains more WaterWater +108.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
2
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 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 FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Shiitake DV% diff.
Sodium 3728mg 9mg 162%
Copper 0.42mg 0.142mg 31%
Manganese 0.859mg 0.23mg 27%
Iron 2.49mg 0.41mg 26%
Vitamin K 29.3µg 24%
Vitamin B5 0.337mg 1.5mg 23%
Protein 12.79g 2.24g 21%
Polyunsaturated fat 2.884g 19%
Vitamin B3 0.906mg 3.877mg 19%
Zinc 2.56mg 1.03mg 14%
Choline 72.2mg 13%
Fiber 5.4g 2.5g 12%
Calories 198kcal 34kcal 8%
Fructose 6g 0g 8%
Fats 6.01g 0.49g 8%
Phosphorus 159mg 112mg 7%
Magnesium 48mg 20mg 7%
Vitamin B6 0.199mg 0.293mg 7%
Vitamin B1 0.098mg 0.015mg 7%
Calcium 57mg 2mg 6%
Carbs 25.37g 6.79g 6%
Saturated fat 1.025g 5%
Potassium 210mg 304mg 3%
Vitamin B12 0.08µg 3%
Monounsaturated fat 1.118g 3%
Folate 19µg 13µg 2%
Vitamin D 0IU 18IU 2%
Vitamin D 0µg 0.4µg 2%
Selenium 7µg 5.7µg 2%
Vitamin B2 0.233mg 0.217mg 1%
Net carbs 19.97g 4.29g N/A
Sugar 6.2g 2.38g N/A
Vitamin E 0.01mg 0%
Vitamin A 4µg 0%
Tryptophan 0.155mg 0.011mg 0%
Threonine 0.479mg 0.134mg 0%
Isoleucine 0.508mg 0.111mg 0%
Leucine 0.82mg 0.189mg 0%
Lysine 0.478mg 0.134mg 0%
Methionine 0.129mg 0.033mg 0%
Phenylalanine 0.486mg 0.111mg 0%
Valine 0.547mg 0.145mg 0%
Histidine 0.243mg 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso 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
23%
Miso
23%
Shiitake
Minerals Daily Need Coverage Score
108%
Miso
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 - 3.82g)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 3719mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 1.025g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 29)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $2.1)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso
Miso 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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.