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Shiitake vs. Avocado — In-Depth Nutrition Comparison

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A recap on the differences between shiitake and avocadoes

  • Shiitake is higher in vitamin B3, selenium, phosphorus, and vitamin B2, yet avocadoes are higher in folate, fiber, copper, and potassium.
  • Avocadoes cover your daily folate needs 17% more than shiitake.
  • Shiitake contains 14 times more selenium than avocadoes. While shiitake contains 5.7µg of selenium, avocadoes contain only 0.4µg.

Food varieties used in this article are Mushrooms, shiitake, raw and Avocados, raw, all commercial varieties.

Infographic

Shiitake vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 B1Vitamin B1 +346.7%
Contains more FolateFolate +523.1%
~equal in Vitamin B5 ~1.389mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shiitake Avocado 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%
Saturated fat 2.126g 10%
Selenium 5.7µg 0.4µg 10%
Phosphorus 112mg 52mg 9%
Vitamin B2 0.217mg 0.13mg 7%
Calories 34kcal 160kcal 6%
Copper 0.142mg 0.19mg 5%
Potassium 304mg 485mg 5%
Manganese 0.23mg 0.142mg 4%
Vitamin B1 0.015mg 0.067mg 4%
Zinc 1.03mg 0.64mg 4%
Vitamin B6 0.293mg 0.257mg 3%
Choline 14.2mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 18IU 0IU 2%
Magnesium 20mg 29mg 2%
Iron 0.41mg 0.55mg 2%
Vitamin B5 1.5mg 1.389mg 2%
Vitamin A 7µg 1%
Carbs 6.79g 8.53g 1%
Calcium 2mg 12mg 1%
Protein 2.24g 2g 0%
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-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +12%
Contains more WaterWater +22.5%
Contains more FatsFats +2891.8%
Contains more CarbsCarbs +25.6%
Contains more OtherOther +113.5%

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% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
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

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.