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Shiitake vs. Arugula — In-Depth Nutrition Comparison

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What are the differences between shiitake and arugula?

  • Shiitake is higher in vitamin B3, vitamin B5, vitamin B6, vitamin B2, selenium, phosphorus, and copper; however, arugula is richer in folate, calcium, and iron.
  • Shiitake's daily need coverage for vitamin B3 is 22% more.
  • Arugula contains 19 times less selenium than shiitake. Shiitake contains 5.7µg of selenium, while arugula contains 0.3µg.

We used Mushrooms, shiitake, raw and Arugula, raw types in this article.

Infographic

Shiitake vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more CopperCopper +86.8%
Contains more ZincZinc +119.1%
Contains more PhosphorusPhosphorus +115.4%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +1800%
Contains more MagnesiumMagnesium +135%
Contains more CalciumCalcium +7900%
Contains more PotassiumPotassium +21.4%
Contains more IronIron +256.1%
Contains more ManganeseManganese +39.6%

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% 6% 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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +152.3%
Contains more Vitamin B3Vitamin B3 +1171.1%
Contains more Vitamin B5Vitamin B5 +243.2%
Contains more Vitamin B6Vitamin B6 +301.4%
Contains more Vitamin B1Vitamin B1 +193.3%
Contains more FolateFolate +646.2%
~equal in Vitamin B12 ~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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more CarbsCarbs +86%
Contains more ProteinProtein +15.2%
Contains more FatsFats +34.7%
Contains more OtherOther +89.2%
~equal in Water ~91.71g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Arugula DV% diff.
Vitamin K 108.6µg 91%
Vitamin B3 3.877mg 0.305mg 22%
Vitamin B5 1.5mg 0.437mg 21%
Folate 13µg 97µg 21%
Vitamin B6 0.293mg 0.073mg 17%
Vitamin C 15mg 17%
Calcium 2mg 160mg 16%
Iron 0.41mg 1.46mg 13%
Vitamin A 119µg 13%
Vitamin B2 0.217mg 0.086mg 10%
Selenium 5.7µg 0.3µg 10%
Phosphorus 112mg 52mg 9%
Copper 0.142mg 0.076mg 7%
Magnesium 20mg 47mg 6%
Zinc 1.03mg 0.47mg 5%
Fiber 2.5g 1.6g 4%
Manganese 0.23mg 0.321mg 4%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Potassium 304mg 369mg 2%
Vitamin D 18IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Vitamin B1 0.015mg 0.044mg 2%
Polyunsaturated fat 0.319g 2%
Sodium 9mg 27mg 1%
Protein 2.24g 2.58g 1%
Carbs 6.79g 3.65g 1%
Calories 34kcal 25kcal 0%
Fats 0.49g 0.66g 0%
Net carbs 4.29g 2.05g N/A
Sugar 2.38g 2.05g N/A
Saturated fat 0.086g 0%
Monounsaturated fat 0.049g 0%
Tryptophan 0.011mg 0%
Threonine 0.134mg 0%
Isoleucine 0.111mg 0%
Leucine 0.189mg 0%
Lysine 0.134mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.111mg 0%
Valine 0.145mg 0%
Histidine 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
23%
Shiitake
41%
Arugula
Minerals Daily Need Coverage Score
24%
Shiitake
28%
Arugula

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.086g)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 0.33g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.9)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
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?
?
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.

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.