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Shiitake vs. Cheese — In-Depth Nutrition Comparison

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What are the differences between shiitake and cheese?

  • Shiitake is higher in vitamin B3, vitamin B5, vitamin B6, and copper; however, cheese is richer in calcium, phosphorus, selenium, zinc, and vitamin B2.
  • Cheese's daily need coverage for calcium is 71% more.
  • Cheese contains 66 times less vitamin B3 than shiitake. Shiitake contains 3.877mg of vitamin B3, while cheese contains 0.059mg.
  • Shiitake has less sodium.
  • Cheese has a lower glycemic index (0) than shiitake (32).

We used Mushrooms, shiitake, raw and Cheese, cheddar types in this article.

Infographic

Shiitake vs Cheese 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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +300%
Contains more IronIron +192.9%
Contains more CopperCopper +373.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +751.9%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +35400%
Contains more ZincZinc +253.4%
Contains more PhosphorusPhosphorus +306.3%
Contains more SeleniumSelenium +400%

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%
Cheese
Cheese
9
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B3Vitamin B3 +6471.2%
Contains more Vitamin B5Vitamin B5 +265.9%
Contains more Vitamin B6Vitamin B6 +343.9%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B2Vitamin B2 +97.2%
Contains more FolateFolate +107.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Shiitake Cheese DV% diff.
Saturated fat 18.867g 86%
Calcium 2mg 710mg 71%
Fats 0.49g 33.31g 50%
Phosphorus 112mg 455mg 49%
Vitamin B12 1.1µg 46%
Protein 2.24g 22.87g 41%
Selenium 5.7µg 28.5µg 41%
Vitamin A 330µg 37%
Cholesterol 99mg 33%
Sodium 9mg 653mg 28%
Vitamin B3 3.877mg 0.059mg 24%
Zinc 1.03mg 3.64mg 24%
Monounsaturated fat 9.246g 23%
Vitamin B5 1.5mg 0.41mg 22%
Calories 34kcal 404kcal 19%
Vitamin B6 0.293mg 0.066mg 17%
Vitamin B2 0.217mg 0.428mg 16%
Copper 0.142mg 0.03mg 12%
Fiber 2.5g 0g 10%
Polyunsaturated fat 1.421g 9%
Manganese 0.23mg 0.027mg 9%
Potassium 304mg 76mg 7%
Vitamin E 0.71mg 5%
Folate 13µg 27µg 4%
Choline 16.5mg 3%
Iron 0.41mg 0.14mg 3%
Magnesium 20mg 27mg 2%
Vitamin K 2.4µg 2%
Vitamin B1 0.015mg 0.029mg 1%
Vitamin D 18IU 24IU 1%
Vitamin D 0.4µg 0.6µg 1%
Carbs 6.79g 3.09g 1%
Net carbs 4.29g 3.09g N/A
Sugar 2.38g 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.011mg 0.547mg 0%
Threonine 0.134mg 1.044mg 0%
Isoleucine 0.111mg 1.206mg 0%
Leucine 0.189mg 1.939mg 0%
Lysine 0.134mg 1.025mg 0%
Methionine 0.033mg 0.547mg 0%
Phenylalanine 0.111mg 1.074mg 0%
Valine 0.145mg 1.404mg 0%
Histidine 0.056mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +119.7%
Contains more WaterWater +142.4%
Contains more ProteinProtein +921%
Contains more FatsFats +6698%
Contains more OtherOther +401.4%

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
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more GlucoseGlucose +815.4%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.