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Shiitake vs. Cream cheese — In-Depth Nutrition Comparison

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A recap on the differences between shiitake and cream cheese

  • Shiitake is higher in vitamin B3, vitamin B5, vitamin B6, copper, fiber, manganese, and potassium, yet cream cheese is higher in calcium and selenium.
  • Shiitake covers your daily vitamin B3 needs 24% more than cream cheese.
  • The amount of sodium in shiitake is lower.
  • The glycemic index of cream cheese is lower.

Food varieties used in this article are Mushrooms, shiitake, raw and Cheese, cream.

Infographic

Shiitake vs Cream 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +122.2%
Contains more PotassiumPotassium +130.3%
Contains more IronIron +272.7%
Contains more CopperCopper +688.9%
Contains more ZincZinc +106%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +1990.9%
Contains more CalciumCalcium +4750%
Contains more SeleniumSelenium +50.9%
~equal in Phosphorus ~107mg

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 0% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +4160.4%
Contains more Vitamin B5Vitamin B5 +190.1%
Contains more Vitamin B6Vitamin B6 +423.2%
Contains more FolateFolate +44.4%
Contains more Vitamin B1Vitamin B1 +53.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.23mg

All nutrients comparison - raw data values

Nutrient Shiitake Cream cheese DV% diff.
Saturated fat 20.213g 92%
Fats 0.49g 34.44g 52%
Vitamin A 308µg 34%
Cholesterol 101mg 34%
Vitamin B3 3.877mg 0.091mg 24%
Monounsaturated fat 8.907g 22%
Vitamin B5 1.5mg 0.517mg 20%
Vitamin B6 0.293mg 0.056mg 18%
Calories 34kcal 350kcal 16%
Copper 0.142mg 0.018mg 14%
Sodium 9mg 314mg 13%
Calcium 2mg 97mg 10%
Polyunsaturated fat 1.483g 10%
Fiber 2.5g 0g 10%
Manganese 0.23mg 0.011mg 10%
Vitamin B12 0.22µg 9%
Protein 2.24g 6.15g 8%
Vitamin E 0.86mg 6%
Choline 27.2mg 5%
Selenium 5.7µg 8.6µg 5%
Zinc 1.03mg 0.5mg 5%
Potassium 304mg 132mg 5%
Iron 0.41mg 0.11mg 4%
Magnesium 20mg 9mg 3%
Vitamin D 18IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Vitamin K 2.1µg 2%
Folate 13µg 9µg 1%
Vitamin B2 0.217mg 0.23mg 1%
Vitamin B1 0.015mg 0.023mg 1%
Phosphorus 112mg 107mg 1%
Carbs 6.79g 5.52g 0%
Net carbs 4.29g 5.52g N/A
Sugar 2.38g 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.011mg 0.069mg 0%
Threonine 0.134mg 0.233mg 0%
Isoleucine 0.111mg 0.324mg 0%
Leucine 0.189mg 0.657mg 0%
Lysine 0.134mg 0.567mg 0%
Methionine 0.033mg 0.191mg 0%
Phenylalanine 0.111mg 0.291mg 0%
Valine 0.145mg 0.395mg 0%
Histidine 0.056mg 0.175mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +23%
Contains more WaterWater +70.5%
Contains more ProteinProtein +174.6%
Contains more FatsFats +6928.6%
Contains more OtherOther +71.6%

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
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.