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Shiitake vs. Almonds — In-Depth Nutrition Comparison

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How are Shiitake and Almonds different?

  • Shiitake is higher in Vitamin B5, however, Almonds are richer in Copper, Manganese, Vitamin B2, Magnesium, Phosphorus, Iron, Fiber, Calcium, and Zinc.
  • Daily need coverage for Copper from Almonds is 99% higher.
  • Shiitake contains 3 times more Vitamin B5 than Almonds. While Shiitake contains 1.5mg of Vitamin B5, Almonds contain only 0.471mg.

Mushrooms, shiitake, raw and Nuts, almonds are the varieties used in this article.

Infographic

Shiitake vs Almonds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more SeleniumSelenium +39%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +13350%
Contains more PotassiumPotassium +141.1%
Contains more IronIron +804.9%
Contains more CopperCopper +626.1%
Contains more ZincZinc +202.9%
Contains more PhosphorusPhosphorus +329.5%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +847.4%

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.
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% 12% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +218.5%
Contains more Vitamin B6Vitamin B6 +113.9%
Contains more Vitamin B1Vitamin B1 +1266.7%
Contains more Vitamin B2Vitamin B2 +424.4%
Contains more FolateFolate +238.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~3.618mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1934.9%
Contains more ProteinProtein +844.2%
Contains more FatsFats +10089.8%
Contains more CarbsCarbs +217.4%
Contains more OtherOther +300%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more GlucoseGlucose +1300%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~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.
Shiitake Almonds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Shiitake Almonds Opinion
Calories 34kcal 579kcal Almonds
Protein 2.24g 21.15g Almonds
Fats 0.49g 49.93g Almonds
Net carbs 4.29g 9.05g Almonds
Carbs 6.79g 21.55g Almonds
Vitamin D 18IU 0IU Shiitake
Magnesium 20mg 270mg Almonds
Calcium 2mg 269mg Almonds
Potassium 304mg 733mg Almonds
Iron 0.41mg 3.71mg Almonds
Sugar 2.38g 4.35g Shiitake
Fiber 2.5g 12.5g Almonds
Copper 0.142mg 1.031mg Almonds
Zinc 1.03mg 3.12mg Almonds
Starch 0.72g Almonds
Phosphorus 112mg 481mg Almonds
Sodium 9mg 1mg Almonds
Vitamin A 2IU Almonds
Vitamin E 25.63mg Almonds
Vitamin D 0.4µg 0µg Shiitake
Manganese 0.23mg 2.179mg Almonds
Selenium 5.7µg 4.1µg Shiitake
Vitamin B1 0.015mg 0.205mg Almonds
Vitamin B2 0.217mg 1.138mg Almonds
Vitamin B3 3.877mg 3.618mg Shiitake
Vitamin B5 1.5mg 0.471mg Shiitake
Vitamin B6 0.293mg 0.137mg Shiitake
Folate 13µg 44µg Almonds
Trans Fat 0g 0.015g Shiitake
Choline 52.1mg Almonds
Saturated Fat 3.802g Shiitake
Monounsaturated Fat 31.551g Almonds
Polyunsaturated fat 12.329g Almonds
Tryptophan 0.011mg 0.211mg Almonds
Threonine 0.134mg 0.601mg Almonds
Isoleucine 0.111mg 0.751mg Almonds
Leucine 0.189mg 1.473mg Almonds
Lysine 0.134mg 0.568mg Almonds
Methionine 0.033mg 0.157mg Almonds
Phenylalanine 0.111mg 1.132mg Almonds
Valine 0.145mg 0.855mg Almonds
Histidine 0.056mg 0.539mg Almonds
Fructose 0g 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Almonds
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
24%
Shiitake
78%
Almonds
Minerals Daily Need Coverage Score
24%
Shiitake
142%
Almonds

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 - 1.97g)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 3.802g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $1.1)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.