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Shiitake vs. Coriander — In-Depth Nutrition Comparison

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Summary of differences between shiitake and coriander

  • Shiitake has more vitamin B5, vitamin B3, vitamin B6, phosphorus, and selenium; however, coriander is higher in iron, folate, copper, manganese, and calcium.
  • Shiitake covers your daily need for vitamin B5, 19% more than coriander.
  • Shiitake has 6 times more selenium than coriander. While shiitake has 5.7µg of selenium, coriander has only 0.9µg.

These are the specific foods used in this comparison Mushrooms, shiitake, raw and Coriander (cilantro) leaves, raw.

Infographic

Shiitake vs Coriander 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more ZincZinc +106%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -80.4%
Contains more SeleniumSelenium +533.3%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +3250%
Contains more PotassiumPotassium +71.4%
Contains more IronIron +331.7%
Contains more CopperCopper +58.5%
Contains more ManganeseManganese +85.2%

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.
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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +34%
Contains more Vitamin B3Vitamin B3 +248%
Contains more Vitamin B5Vitamin B5 +163.2%
Contains more Vitamin B6Vitamin B6 +96.6%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more FolateFolate +376.9%
~equal in Vitamin B12 ~0µg

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% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more CarbsCarbs +85%
Contains more OtherOther +98.6%
~equal in Protein ~2.13g
~equal in Fats ~0.52g
~equal in Water ~92.21g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Coriander DV% diff.
Vitamin K 310µg 258%
Vitamin A 337µg 37%
Vitamin C 27mg 30%
Vitamin B5 1.5mg 0.57mg 19%
Vitamin B3 3.877mg 1.114mg 17%
Vitamin E 2.5mg 17%
Iron 0.41mg 1.77mg 17%
Folate 13µg 62µg 12%
Vitamin B6 0.293mg 0.149mg 11%
Manganese 0.23mg 0.426mg 9%
Phosphorus 112mg 48mg 9%
Copper 0.142mg 0.225mg 9%
Selenium 5.7µg 0.9µg 9%
Calcium 2mg 67mg 7%
Potassium 304mg 521mg 6%
Zinc 1.03mg 0.5mg 5%
Vitamin B2 0.217mg 0.162mg 4%
Vitamin B1 0.015mg 0.067mg 4%
Sodium 9mg 46mg 2%
Vitamin D 18IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Choline 12.8mg 2%
Monounsaturated fat 0.275g 1%
Calories 34kcal 23kcal 1%
Fiber 2.5g 2.8g 1%
Magnesium 20mg 26mg 1%
Carbs 6.79g 3.67g 1%
Protein 2.24g 2.13g 0%
Fats 0.49g 0.52g 0%
Net carbs 4.29g 0.87g N/A
Sugar 2.38g 0.87g N/A
Saturated fat 0.014g 0%
Polyunsaturated fat 0.04g 0%
Tryptophan 0.011mg 0%
Threonine 0.134mg 0%
Isoleucine 0.111mg 0%
Leucine 0.189mg 0%
Lysine 0.134mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.111mg 0%
Valine 0.145mg 0%
Histidine 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Coriander
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
23%
Shiitake
94%
Coriander
Minerals Daily Need Coverage Score
24%
Shiitake
33%
Coriander

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.014g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $0.7)
Which food is lower in Sugar?
Coriander
Coriander is lower in Sugar (difference - 1.51g)
Which food is richer in minerals?
Coriander
Coriander is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.