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 of 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.
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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.
Contains
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Magnesium
+33.3%
Contains
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Phosphorus
+154.5%
Contains
less
Sodium
-70%
Contains
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Zinc
+281.5%
Contains
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Copper
+264.1%
Contains
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Manganese
+48.4%
Contains
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Selenium
+850%
Contains
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Calcium
+1000%
Equal in Iron - 0.42
Equal in Potassium - 299
Contains
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Magnesium
+33.3%
Contains
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Phosphorus
+154.5%
Contains
less
Sodium
-70%
Contains
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Zinc
+281.5%
Contains
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Copper
+264.1%
Contains
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Manganese
+48.4%
Contains
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Selenium
+850%
Contains
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Calcium
+1000%
Equal in Iron - 0.42
Equal in Potassium - 299
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.
:
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+261.7%
Contains
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Vitamin B3
+664.7%
Contains
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Vitamin B5
+124.9%
Contains
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Vitamin B6
+59.2%
Contains
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Vitamin B1
+233.3%
Contains
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Folate
+338.5%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+261.7%
Contains
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Vitamin B3
+664.7%
Contains
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Vitamin B5
+124.9%
Contains
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Vitamin B6
+59.2%
Contains
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Vitamin B1
+233.3%
Contains
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Folate
+338.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+16.7%
Contains
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Fats
+75%
Contains
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Carbs
+36.6%
Equal in Water - 92.07
Equal in Other - 0.76
Protein:
2.24 g
Fats:
0.49 g
Carbs:
6.79 g
Water:
89.74 g
Other:
0.74 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Contains
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Protein
+16.7%
Contains
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Fats
+75%
Contains
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Carbs
+36.6%
Equal in Water - 92.07
Equal in Other - 0.76
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Glucose
+153.2%
Contains
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Fructose
+∞%
Starch:
0 g
Sucrose:
0 g
Glucose:
2.38 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Glucose
+153.2%
Contains
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Fructose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.29g | 2.97g |
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| Protein | 2.24g | 1.92g |
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| Fats | 0.49g | 0.28g |
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| Carbs | 6.79g | 4.97g |
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| Calories | 34kcal | 25kcal |
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| Fructose | 0g | 0.97g |
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| Sugar | 2.38g | 1.91g |
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| Fiber | 2.5g | 2g |
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| Calcium | 2mg | 22mg |
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| Iron | 0.41mg | 0.42mg |
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| Magnesium | 20mg | 15mg |
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| Phosphorus | 112mg | 44mg |
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| Potassium | 304mg | 299mg |
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| Sodium | 9mg | 30mg |
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| Zinc | 1.03mg | 0.27mg |
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| Copper | 0.142mg | 0.039mg |
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| Manganese | 0.23mg | 0.155mg |
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| Selenium | 5.7µg | 0.6µg |
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| Vitamin E | 0.08mg |
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| Vitamin D | 18IU | 0IU |
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| Vitamin D | 0.4µg | 0µg |
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| Vitamin C | 48.2mg |
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| Vitamin B1 | 0.015mg | 0.05mg |
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| Vitamin B2 | 0.217mg | 0.06mg |
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| Vitamin B3 | 3.877mg | 0.507mg |
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| Vitamin B5 | 1.5mg | 0.667mg |
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| Vitamin B6 | 0.293mg | 0.184mg |
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| Folate | 13µg | 57µg |
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| Vitamin K | 15.5µg |
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| Tryptophan | 0.011mg | 0.02mg |
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| Threonine | 0.134mg | 0.076mg |
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| Isoleucine | 0.111mg | 0.071mg |
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| Leucine | 0.189mg | 0.106mg |
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| Lysine | 0.134mg | 0.217mg |
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| Methionine | 0.033mg | 0.02mg |
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| Phenylalanine | 0.111mg | 0.065mg |
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| Valine | 0.145mg | 0.125mg |
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| Histidine | 0.056mg | 0.056mg | |
| Saturated Fat | 0.13g |
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| Monounsaturated Fat | 0.034g |
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| Polyunsaturated fat | 0.031g |
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| Omega-6 - Linoleic acid | 0.013g |
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| Omega-3 - ALA | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
25%
30%
Minerals Daily Need Coverage Score
24%
13%
Comparison summary
Which food contains less Sodium?
Shiitake contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Shiitake is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Shiitake is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Shiitake is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 0.47g)
Which food is cheaper?
Cauliflower is cheaper (difference - $0.9)
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.