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  6. Shiitake vs. Cauliflower

Shiitake vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between shiitake and cauliflower

  • Shiitake has more vitamin B3, vitamin B5, vitamin B2, copper, phosphorus, selenium, vitamin B6, and zinc; however, cauliflower is higher in folate.
  • Shiitake covers your daily need for vitamin B3, 21% more than cauliflower.
  • Shiitake has 10 times more selenium than cauliflower. While shiitake has 5.7µg of selenium, cauliflower has only 0.6µg.

These are the specific foods used in this comparison Mushrooms, shiitake, raw and Cauliflower, raw.

Infographic

Shiitake vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +33.3%
Contains more CopperCopper +264.1%
Contains more ZincZinc +281.5%
Contains more PhosphorusPhosphorus +154.5%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +48.4%
Contains more SeleniumSelenium +850%
Contains more CalciumCalcium +1000%
~equal in Potassium ~299mg
~equal in Iron ~0.42mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +261.7%
Contains more Vitamin B3Vitamin B3 +664.7%
Contains more Vitamin B5Vitamin B5 +124.9%
Contains more Vitamin B6Vitamin B6 +59.2%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more FolateFolate +338.5%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shiitake Cauliflower DV% diff.
Vitamin C 48.2mg 54%
Vitamin B3 3.877mg 0.507mg 21%
Vitamin B5 1.5mg 0.667mg 17%
Vitamin K 15.5µg 13%
Vitamin B2 0.217mg 0.06mg 12%
Copper 0.142mg 0.039mg 11%
Folate 13µg 57µg 11%
Phosphorus 112mg 44mg 10%
Selenium 5.7µg 0.6µg 9%
Choline 44.3mg 8%
Vitamin B6 0.293mg 0.184mg 8%
Zinc 1.03mg 0.27mg 7%
Vitamin B1 0.015mg 0.05mg 3%
Manganese 0.23mg 0.155mg 3%
Vitamin D 0.4µg 0µg 2%
Fiber 2.5g 2g 2%
Vitamin D 18IU 0IU 2%
Calcium 2mg 22mg 2%
Sodium 9mg 30mg 1%
Vitamin E 0.08mg 1%
Saturated fat 0.13g 1%
Magnesium 20mg 15mg 1%
Protein 2.24g 1.92g 1%
Fructose 0g 0.97g 1%
Carbs 6.79g 4.97g 1%
Calories 34kcal 25kcal 0%
Fats 0.49g 0.28g 0%
Net carbs 4.29g 2.97g N/A
Potassium 304mg 299mg 0%
Iron 0.41mg 0.42mg 0%
Sugar 2.38g 1.91g N/A
Monounsaturated fat 0.034g 0%
Polyunsaturated fat 0.031g 0%
Tryptophan 0.011mg 0.02mg 0%
Threonine 0.134mg 0.076mg 0%
Isoleucine 0.111mg 0.071mg 0%
Leucine 0.189mg 0.106mg 0%
Lysine 0.134mg 0.217mg 0%
Methionine 0.033mg 0.02mg 0%
Phenylalanine 0.111mg 0.065mg 0%
Valine 0.145mg 0.125mg 0%
Histidine 0.056mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g 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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +16.7%
Contains more FatsFats +75%
Contains more CarbsCarbs +36.6%
~equal in Water ~92.07g
~equal in Other ~0.76g

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
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +153.2%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.