Shiitake vs. Chard raw — In-Depth Nutrition Comparison
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A recap on differences between shiitake and chard raw
- Shiitake is higher in vitamin B5, vitamin B3, vitamin B6, vitamin B2, phosphorus, selenium, and zinc, yet chard raw is higher in iron and magnesium.
- Shiitake covers your daily vitamin B5 needs 27% more than chard raw.
- Shiitake contains 10 times more vitamin B3 than chard raw. While shiitake contains 3.877mg of vitamin B3, chard raw contains only 0.4mg.
- The amount of sodium in shiitake is lower.
Food varieties used in this article are Mushrooms, shiitake, raw and Chard, swiss, raw.
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.
| Contains more ZincZinc | +186.1% |
| Contains more PhosphorusPhosphorus | +143.5% |
| Contains less SodiumSodium | -95.8% |
| Contains more SeleniumSelenium | +533.3% |
| Contains more MagnesiumMagnesium | +305% |
| Contains more CalciumCalcium | +2450% |
| Contains more PotassiumPotassium | +24.7% |
| Contains more IronIron | +339% |
| Contains more CopperCopper | +26.1% |
| Contains more ManganeseManganese | +59.1% |
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 more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +141.1% |
| Contains more Vitamin B3Vitamin B3 | +869.3% |
| Contains more Vitamin B5Vitamin B5 | +772.1% |
| Contains more Vitamin B6Vitamin B6 | +196% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +24.4% |
| Contains more FatsFats | +145% |
| Contains more CarbsCarbs | +81.6% |
| Contains more OtherOther | +116.2% |
~equal in
Water
~92.66g
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 830µg | 692% | |
| Vitamin A | 306µg | 34% | |
| Vitamin C | 30mg | 33% | |
| Vitamin B5 | 1.5mg | 0.172mg | 27% |
| Vitamin B3 | 3.877mg | 0.4mg | 22% |
| Iron | 0.41mg | 1.8mg | 17% |
| Vitamin B6 | 0.293mg | 0.099mg | 15% |
| Magnesium | 20mg | 81mg | 15% |
| Vitamin E | 1.89mg | 13% | |
| Vitamin B2 | 0.217mg | 0.09mg | 10% |
| Phosphorus | 112mg | 46mg | 9% |
| Sodium | 9mg | 213mg | 9% |
| Selenium | 5.7µg | 0.9µg | 9% |
| Zinc | 1.03mg | 0.36mg | 6% |
| Manganese | 0.23mg | 0.366mg | 6% |
| Calcium | 2mg | 51mg | 5% |
| Copper | 0.142mg | 0.179mg | 4% |
| Fiber | 2.5g | 1.6g | 4% |
| Choline | 18mg | 3% | |
| Potassium | 304mg | 379mg | 2% |
| Vitamin D | 18IU | 0IU | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Vitamin B1 | 0.015mg | 0.04mg | 2% |
| Calories | 34kcal | 19kcal | 1% |
| Protein | 2.24g | 1.8g | 1% |
| Carbs | 6.79g | 3.74g | 1% |
| Fats | 0.49g | 0.2g | 0% |
| Net carbs | 4.29g | 2.14g | N/A |
| Sugar | 2.38g | 1.1g | N/A |
| Folate | 13µg | 14µg | 0% |
| Saturated fat | 0.03g | 0% | |
| Monounsaturated fat | 0.04g | 0% | |
| Polyunsaturated fat | 0.07g | 0% | |
| Tryptophan | 0.011mg | 0.017mg | 0% |
| Threonine | 0.134mg | 0.083mg | 0% |
| Isoleucine | 0.111mg | 0.147mg | 0% |
| Leucine | 0.189mg | 0.13mg | 0% |
| Lysine | 0.134mg | 0.099mg | 0% |
| Methionine | 0.033mg | 0.019mg | 0% |
| Phenylalanine | 0.111mg | 0.11mg | 0% |
| Valine | 0.145mg | 0.11mg | 0% |
| Histidine | 0.056mg | 0.036mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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%
185%
Minerals Daily Need Coverage Score
24%
34%
Comparison summary
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Shiitake contains less Sodium (difference - 204mg)
Which food is lower in Saturated fat?
Shiitake is lower in Saturated fat (difference - 0.03g)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 1.28g)
Which food is cheaper?
Chard raw is cheaper (difference - $0.9)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
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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.