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Shiitake vs. Almond — In-Depth Nutrition Comparison

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How are Shiitake and Almond different?

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

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

Infographic

Shiitake vs Almond 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%
Almond
9
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%
Almond
6
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
Almond
4
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
Almond
5
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 Almond
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 Almond Opinion
Calories 34kcal 579kcal Almond
Protein 2.24g 21.15g Almond
Fats 0.49g 49.93g Almond
Net carbs 4.29g 9.05g Almond
Carbs 6.79g 21.55g Almond
Vitamin D 18IU 0IU Shiitake
Magnesium 20mg 270mg Almond
Calcium 2mg 269mg Almond
Potassium 304mg 733mg Almond
Iron 0.41mg 3.71mg Almond
Sugar 2.38g 4.35g Shiitake
Fiber 2.5g 12.5g Almond
Copper 0.142mg 1.031mg Almond
Zinc 1.03mg 3.12mg Almond
Starch 0.72g Almond
Phosphorus 112mg 481mg Almond
Sodium 9mg 1mg Almond
Vitamin A 2IU Almond
Vitamin E 25.63mg Almond
Vitamin D 0.4µg 0µg Shiitake
Manganese 0.23mg 2.179mg Almond
Selenium 5.7µg 4.1µg Shiitake
Vitamin B1 0.015mg 0.205mg Almond
Vitamin B2 0.217mg 1.138mg Almond
Vitamin B3 3.877mg 3.618mg Shiitake
Vitamin B5 1.5mg 0.471mg Shiitake
Vitamin B6 0.293mg 0.137mg Shiitake
Folate 13µg 44µg Almond
Trans Fat 0g 0.015g Shiitake
Choline 52.1mg Almond
Saturated Fat 3.802g Shiitake
Monounsaturated Fat 31.551g Almond
Polyunsaturated fat 12.329g Almond
Tryptophan 0.011mg 0.211mg Almond
Threonine 0.134mg 0.601mg Almond
Isoleucine 0.111mg 0.751mg Almond
Leucine 0.189mg 1.473mg Almond
Lysine 0.134mg 0.568mg Almond
Methionine 0.033mg 0.157mg Almond
Phenylalanine 0.111mg 1.132mg Almond
Valine 0.145mg 0.855mg Almond
Histidine 0.056mg 0.539mg Almond
Fructose 0g 0.11g Almond
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

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

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?
Almond
Almond contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond 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. Almond - 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.