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  6. Miso vs. Shiitake

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.

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

Infographic

Miso 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.
Miso
Miso
8
:
2
Shiitake
Shiitake
Contains more Calcium +2750%
Contains more Iron +507.3%
Contains more Magnesium +140%
Contains more Phosphorus +42%
Contains more Zinc +148.5%
Contains more Copper +195.8%
Contains more Manganese +273.5%
Contains more Selenium +22.8%
Contains more Potassium +44.8%
Contains less Sodium -99.8%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Shiitake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Contains more Calcium +2750%
Contains more Iron +507.3%
Contains more Magnesium +140%
Contains more Phosphorus +42%
Contains more Zinc +148.5%
Contains more Copper +195.8%
Contains more Manganese +273.5%
Contains more Selenium +22.8%
Contains more Potassium +44.8%
Contains less Sodium -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
Miso
8
:
4
Shiitake
Shiitake
Contains more Vitamin B1 +553.3%
Contains more Folate +46.2%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +327.9%
Contains more Vitamin B5 +345.1%
Contains more Vitamin B6 +47.2%
Equal in Vitamin B2 - 0.217
Miso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
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 +553.3%
Contains more Folate +46.2%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +327.9%
Contains more Vitamin B5 +345.1%
Contains more Vitamin B6 +47.2%
Equal in Vitamin B2 - 0.217

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
4
:
1
Shiitake
Shiitake
Contains more Protein +471%
Contains more Fats +1126.5%
Contains more Carbs +273.6%
Contains more Other +1631.1%
Contains more Water +108.6%
Miso
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
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 +471%
Contains more Fats +1126.5%
Contains more Carbs +273.6%
Contains more Other +1631.1%
Contains more Water +108.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
Miso
2
:
1
Shiitake
Shiitake
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Glucose +∞%
Miso
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Shiitake
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 Fructose +∞%
Contains more Maltose +∞%
Contains more Glucose +∞%

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 19.97g 4.29g Miso
Protein 12.79g 2.24g Miso
Fats 6.01g 0.49g Miso
Carbs 25.37g 6.79g Miso
Calories 198kcal 34kcal Miso
Fructose 6g 0g Miso
Sugar 6.2g 2.38g Shiitake
Fiber 5.4g 2.5g Miso
Calcium 57mg 2mg Miso
Iron 2.49mg 0.41mg Miso
Magnesium 48mg 20mg Miso
Phosphorus 159mg 112mg Miso
Potassium 210mg 304mg Shiitake
Sodium 3728mg 9mg Shiitake
Zinc 2.56mg 1.03mg Miso
Copper 0.42mg 0.142mg Miso
Manganese 0.859mg 0.23mg Miso
Selenium 7µg 5.7µg Miso
Vitamin A 87IU Miso
Vitamin A RAE 4µg Miso
Vitamin E 0.01mg Miso
Vitamin D 0IU 18IU Shiitake
Vitamin D 0µg 0.4µg Shiitake
Vitamin B1 0.098mg 0.015mg Miso
Vitamin B2 0.233mg 0.217mg Miso
Vitamin B3 0.906mg 3.877mg Shiitake
Vitamin B5 0.337mg 1.5mg Shiitake
Vitamin B6 0.199mg 0.293mg Shiitake
Folate 19µg 13µg Miso
Vitamin B12 0.08µg Miso
Vitamin K 29.3µg Miso
Tryptophan 0.155mg 0.011mg Miso
Threonine 0.479mg 0.134mg Miso
Isoleucine 0.508mg 0.111mg Miso
Leucine 0.82mg 0.189mg Miso
Lysine 0.478mg 0.134mg Miso
Methionine 0.129mg 0.033mg Miso
Phenylalanine 0.486mg 0.111mg Miso
Valine 0.547mg 0.145mg Miso
Histidine 0.243mg 0.056mg Miso
Saturated Fat 1.025g Shiitake
Monounsaturated Fat 1.118g Miso
Polyunsaturated fat 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso 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
22%
Miso
25%
Shiitake
Minerals Daily Need Coverage Score
108%
Miso
24%
Shiitake

Comparison summary

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 Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
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.