Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Shiitake vs. Buckwheat — In-Depth Nutrition Comparison

Compare

How are shiitake and buckwheat different?

  • Shiitake is richer in vitamin B5, vitamin B3, vitamin B6, vitamin B2, selenium, potassium, and phosphorus, while buckwheat is higher in manganese and magnesium.
  • Shiitake covers your daily need for vitamin B5, 23% more than buckwheat.
  • Shiitake contains 6 times more vitamin B2 than buckwheat. Shiitake contains 0.217mg of vitamin B2, while buckwheat contains 0.039mg.
  • Buckwheat has a higher glycemic index (51) than shiitake (32).

Mushrooms, shiitake, raw and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Shiitake vs Buckwheat infographic
Infographic link

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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more PotassiumPotassium +245.5%
Contains more ZincZinc +68.9%
Contains more PhosphorusPhosphorus +60%
Contains more SeleniumSelenium +159.1%
Contains more MagnesiumMagnesium +155%
Contains more CalciumCalcium +250%
Contains more IronIron +95.1%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +75.2%
~equal in Copper ~0.146mg

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 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +456.4%
Contains more Vitamin B3Vitamin B3 +312.4%
Contains more Vitamin B5Vitamin B5 +317.8%
Contains more Vitamin B6Vitamin B6 +280.5%
Contains more Vitamin B1Vitamin B1 +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

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% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more WaterWater +18.7%
Contains more OtherOther +72.1%
Contains more ProteinProtein +50.9%
Contains more FatsFats +26.5%
Contains more CarbsCarbs +193.7%

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
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +1090%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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 Buckwheat
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Shiitake Buckwheat DV% diff.
Vitamin B5 1.5mg 0.359mg 23%
Vitamin B3 3.877mg 0.94mg 18%
Vitamin B6 0.293mg 0.077mg 17%
Vitamin B2 0.217mg 0.039mg 14%
Manganese 0.23mg 0.403mg 8%
Magnesium 20mg 51mg 7%
Potassium 304mg 88mg 6%
Phosphorus 112mg 70mg 6%
Selenium 5.7µg 2.2µg 6%
Iron 0.41mg 0.8mg 5%
Choline 20.1mg 4%
Carbs 6.79g 19.94g 4%
Zinc 1.03mg 0.61mg 4%
Calories 34kcal 92kcal 3%
Vitamin K 1.9µg 2%
Protein 2.24g 3.38g 2%
Vitamin B1 0.015mg 0.04mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 18IU 0IU 2%
Polyunsaturated fat 0.188g 1%
Fiber 2.5g 2.7g 1%
Calcium 2mg 7mg 1%
Saturated fat 0.134g 1%
Vitamin E 0.09mg 1%
Fats 0.49g 0.62g 0%
Net carbs 4.29g 17.24g N/A
Sugar 2.38g 0.9g N/A
Copper 0.142mg 0.146mg 0%
Sodium 9mg 4mg 0%
Folate 13µg 14µg 0%
Monounsaturated fat 0.188g 0%
Tryptophan 0.011mg 0.049mg 0%
Threonine 0.134mg 0.129mg 0%
Isoleucine 0.111mg 0.127mg 0%
Leucine 0.189mg 0.212mg 0%
Lysine 0.134mg 0.172mg 0%
Methionine 0.033mg 0.044mg 0%
Phenylalanine 0.111mg 0.133mg 0%
Valine 0.145mg 0.173mg 0%
Histidine 0.056mg 0.079mg 0%
Fructose 0g 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
8%
Buckwheat
Minerals Daily Need Coverage Score
24%
Shiitake
24%
Buckwheat

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.134g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 19)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $1.1)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.