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  6. Shiitake vs. Chard raw

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

Shiitake vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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.
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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%
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Shiitake Chard raw 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%

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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +24.4%
Contains more FatsFats +145%
Contains more CarbsCarbs +81.6%
Contains more OtherOther +116.2%
~equal in Water ~92.66g

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.