Shiitake vs. Avocado — In-Depth Nutrition Comparison
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A recap on the differences between shiitake and avocados
- Shiitake is higher in vitamin B3, selenium, phosphorus, and vitamin B2, yet avocados are higher in fats, folate, fiber, copper, and potassium.
- Avocados cover your daily fats needs 22% more than shiitake.
- Shiitake contains 14 times more selenium than avocados. While shiitake contains 5.7µg of selenium, avocados contain only 0.4µg.
Food varieties used in this article are Mushrooms, shiitake, raw and Avocados, raw, all commercial varieties.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more ZincZinc | +60.9% |
| Contains more PhosphorusPhosphorus | +115.4% |
| Contains more ManganeseManganese | +62% |
| Contains more SeleniumSelenium | +1325% |
| Contains more MagnesiumMagnesium | +45% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +59.5% |
| Contains more IronIron | +34.1% |
| Contains more CopperCopper | +33.8% |
| Contains less SodiumSodium | -22.2% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +66.9% |
| Contains more Vitamin B3Vitamin B3 | +123.1% |
| Contains more Vitamin B6Vitamin B6 | +14% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +346.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +523.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 9.799g | 24% | |
| Fats | 0.49g | 14.66g | 22% |
| Vitamin K | 21µg | 18% | |
| Fiber | 2.5g | 6.7g | 17% |
| Folate | 13µg | 81µg | 17% |
| Vitamin E | 2.07mg | 14% | |
| Vitamin B3 | 3.877mg | 1.738mg | 13% |
| Polyunsaturated fat | 1.816g | 12% | |
| Vitamin C | 10mg | 11% | |
| Selenium | 5.7µg | 0.4µg | 10% |
| Saturated fat | 2.126g | 10% | |
| Phosphorus | 112mg | 52mg | 9% |
| Vitamin B2 | 0.217mg | 0.13mg | 7% |
| Omega-3 (ALA) | 0.111g | 7% | |
| Calories | 34kcal | 160kcal | 6% |
| Potassium | 304mg | 485mg | 5% |
| Copper | 0.142mg | 0.19mg | 5% |
| Zinc | 1.03mg | 0.64mg | 4% |
| Manganese | 0.23mg | 0.142mg | 4% |
| Vitamin B1 | 0.015mg | 0.067mg | 4% |
| Vitamin B6 | 0.293mg | 0.257mg | 3% |
| Choline | 14.2mg | 3% | |
| Vitamin D* | 18 IU | 0 IU | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Magnesium | 20mg | 29mg | 2% |
| Iron | 0.41mg | 0.55mg | 2% |
| Vitamin B5 | 1.5mg | 1.389mg | 2% |
| Carbs | 6.79g | 8.53g | 1% |
| Calcium | 2mg | 12mg | 1% |
| Vitamin A | 7µg | 1% | |
| Protein | 2.24g | 2g | 0% |
| Protein per 100 calories | 6.6g | 1.3g | N/A |
| Calories per 10 g protein | 152kcal | 800kcal | N/A |
| Weight per 100 calories | 294g | 63g | N/A |
| Unsaturated / Saturated Fat ratio | 5.5 | N/A | |
| Net carbs | 4.29g | 1.83g | N/A |
| Sugar | 2.38g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 9mg | 7mg | 0% |
| Tryptophan | 0.011mg | 0.025mg | 0% |
| Threonine | 0.134mg | 0.073mg | 0% |
| Isoleucine | 0.111mg | 0.084mg | 0% |
| Leucine | 0.189mg | 0.143mg | 0% |
| Lysine | 0.134mg | 0.132mg | 0% |
| Methionine | 0.033mg | 0.038mg | 0% |
| Phenylalanine | 0.111mg | 0.097mg | 0% |
| Valine | 0.145mg | 0.107mg | 0% |
| Histidine | 0.056mg | 0.049mg | 0% |
| Fructose | 0g | 0.12g | 0% |
| Omega-6 (Gamma-linolenic acid) | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12% |
| Contains more WaterWater | +22.5% |
| Contains more FatsFats | +2891.8% |
| Contains more CarbsCarbs | +25.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +543.2% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
