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Shiitake vs. Cottage cheese — In-Depth Nutrition Comparison

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Significant differences between Shiitake and Cottage cheese

  • Shiitake has more Vitamin B3, Vitamin B6, Vitamin B5, Copper, Fiber, and Manganese, however, Cottage cheese is richer in Calcium, Selenium, and Phosphorus.
  • Shiitake covers your daily Vitamin B3 needs 24% more than Cottage cheese.
  • Shiitake contains less Sodium.

Specific food types used in this comparison are Mushrooms, shiitake, raw and Cheese, cottage, creamed, large or small curd.

Infographic

Shiitake vs Cottage 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.
Contains more Iron +485.7%
Contains more Magnesium +150%
Contains more Potassium +192.3%
Contains less Sodium -97.5%
Contains more Zinc +157.5%
Contains more Copper +389.7%
Contains more Manganese +11400%
Contains more Calcium +4050%
Contains more Phosphorus +42%
Contains more Selenium +70.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Iron +485.7%
Contains more Magnesium +150%
Contains more Potassium +192.3%
Contains less Sodium -97.5%
Contains more Zinc +157.5%
Contains more Copper +389.7%
Contains more Manganese +11400%
Contains more Calcium +4050%
Contains more Phosphorus +42%
Contains more Selenium +70.2%

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 D +300%
Contains more Vitamin B2 +33.1%
Contains more Vitamin B3 +3816.2%
Contains more Vitamin B5 +169.3%
Contains more Vitamin B6 +537%
Contains more Vitamin B1 +80%
Equal in Folate - 12
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 12% 0% 4% 51% 73% 90% 68% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Contains more Vitamin D +300%
Contains more Vitamin B2 +33.1%
Contains more Vitamin B3 +3816.2%
Contains more Vitamin B5 +169.3%
Contains more Vitamin B6 +537%
Contains more Vitamin B1 +80%
Equal in Folate - 12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +100.9%
Contains more Water +12.5%
Contains more Protein +396.4%
Contains more Fats +777.6%
Contains more Other +90.5%
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more Carbs +100.9%
Contains more Water +12.5%
Contains more Protein +396.4%
Contains more Fats +777.6%
Contains more Other +90.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Lactose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shiitake Cottage cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Shiitake Cottage cheese Opinion
Net carbs 4.29g 3.38g Shiitake
Protein 2.24g 11.12g Cottage cheese
Fats 0.49g 4.3g Cottage cheese
Carbs 6.79g 3.38g Shiitake
Calories 34kcal 98kcal Cottage cheese
Sugar 2.38g 2.67g Shiitake
Fiber 2.5g 0g Shiitake
Calcium 2mg 83mg Cottage cheese
Iron 0.41mg 0.07mg Shiitake
Magnesium 20mg 8mg Shiitake
Phosphorus 112mg 159mg Cottage cheese
Potassium 304mg 104mg Shiitake
Sodium 9mg 364mg Shiitake
Zinc 1.03mg 0.4mg Shiitake
Copper 0.142mg 0.029mg Shiitake
Manganese 0.23mg 0.002mg Shiitake
Selenium 5.7µg 9.7µg Cottage cheese
Vitamin A 140IU Cottage cheese
Vitamin A RAE 37µg Cottage cheese
Vitamin E 0.08mg Cottage cheese
Vitamin D 18IU 3IU Shiitake
Vitamin D 0.4µg 0.1µg Shiitake
Vitamin B1 0.015mg 0.027mg Cottage cheese
Vitamin B2 0.217mg 0.163mg Shiitake
Vitamin B3 3.877mg 0.099mg Shiitake
Vitamin B5 1.5mg 0.557mg Shiitake
Vitamin B6 0.293mg 0.046mg Shiitake
Folate 13µg 12µg Shiitake
Vitamin B12 0.43µg Cottage cheese
Tryptophan 0.011mg 0.147mg Cottage cheese
Threonine 0.134mg 0.5mg Cottage cheese
Isoleucine 0.111mg 0.591mg Cottage cheese
Leucine 0.189mg 1.116mg Cottage cheese
Lysine 0.134mg 0.934mg Cottage cheese
Methionine 0.033mg 0.269mg Cottage cheese
Phenylalanine 0.111mg 0.577mg Cottage cheese
Valine 0.145mg 0.748mg Cottage cheese
Histidine 0.056mg 0.326mg Cottage cheese
Cholesterol 17mg Shiitake
Saturated Fat 1.718g Shiitake
Monounsaturated Fat 0.778g Cottage cheese
Polyunsaturated fat 0.123g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Cottage cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Shiitake
14%
Cottage cheese
Minerals Daily Need Coverage Score
24%
Shiitake
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 355mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 1.718g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $0.7)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 22)
Which food is richer in minerals?
?
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.
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.

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.