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Shiitake vs. Currant — In-Depth Nutrition Comparison

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Important differences between shiitake and currants

  • Shiitake has more vitamin B5, vitamin B3, vitamin B6, vitamin B2, phosphorus, selenium, and zinc; however, currants have more iron and fiber.
  • Shiitake's daily need coverage for vitamin B5 is 29% more.
  • Shiitake has 39 times more vitamin B3 than currants. Shiitake has 3.877mg of vitamin B3, while currants have 0.1mg.

The food varieties used in the comparison are Mushrooms, shiitake, raw and Currants, red and white, raw.

Infographic

Shiitake vs Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +53.8%
Contains more CopperCopper +32.7%
Contains more ZincZinc +347.8%
Contains more PhosphorusPhosphorus +154.5%
Contains more ManganeseManganese +23.7%
Contains more SeleniumSelenium +850%
Contains more CalciumCalcium +1550%
Contains more IronIron +143.9%
Contains less SodiumSodium -88.9%
~equal in Potassium ~275mg

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +334%
Contains more Vitamin B3Vitamin B3 +3777%
Contains more Vitamin B5Vitamin B5 +2243.8%
Contains more Vitamin B6Vitamin B6 +318.6%
Contains more FolateFolate +62.5%
Contains more Vitamin B1Vitamin B1 +166.7%
~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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +60%
Contains more FatsFats +145%
Contains more OtherOther +13.8%
Contains more CarbsCarbs +103.2%
~equal in Water ~83.95g

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
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +35.3%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Currant DV% diff.
Vitamin C 41mg 46%
Vitamin B5 1.5mg 0.064mg 29%
Vitamin B3 3.877mg 0.1mg 24%
Vitamin B6 0.293mg 0.07mg 17%
Vitamin B2 0.217mg 0.05mg 13%
Phosphorus 112mg 44mg 10%
Selenium 5.7µg 0.6µg 9%
Vitamin K 11µg 9%
Fiber 2.5g 4.3g 7%
Zinc 1.03mg 0.23mg 7%
Iron 0.41mg 1mg 7%
Copper 0.142mg 0.107mg 4%
Fructose 0g 3.53g 4%
Calcium 2mg 33mg 3%
Carbs 6.79g 13.8g 2%
Vitamin D 0.4µg 0µg 2%
Manganese 0.23mg 0.186mg 2%
Protein 2.24g 1.4g 2%
Vitamin B1 0.015mg 0.04mg 2%
Magnesium 20mg 13mg 2%
Vitamin D 18IU 0IU 2%
Calories 34kcal 56kcal 1%
Polyunsaturated fat 0.088g 1%
Choline 7.6mg 1%
Potassium 304mg 275mg 1%
Folate 13µg 8µg 1%
Vitamin E 0.1mg 1%
Fats 0.49g 0.2g 0%
Net carbs 4.29g 9.5g N/A
Sugar 2.38g 7.37g N/A
Sodium 9mg 1mg 0%
Vitamin A 2µg 0%
Saturated fat 0.017g 0%
Monounsaturated fat 0.028g 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 Currant
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Shiitake
17%
Currant
Minerals Daily Need Coverage Score
24%
Shiitake
17%
Currant

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 4.99g)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.017g)
Which food is richer in minerals?
Shiitake
Shiitake is relatively richer in minerals
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 7)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.8)
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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.