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  6. Shiitake vs. Dried fruit

Shiitake vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between shiitake and dried fruit

  • Shiitake has more vitamin B5, vitamin B6, vitamin B2, vitamin B3, selenium, and phosphorus; however, dried fruit is richer in iron, potassium, copper, and fiber.
  • Dried fruit covers your daily iron needs 28% more than shiitake.
  • Dried fruit has 3 times less vitamin B2 than shiitake. Shiitake has 0.217mg of vitamin B2, while dried fruit has 0.074mg.

Specific food types used in this comparison are Mushrooms, shiitake, raw and Apricots, dried, sulfured, uncooked.

Infographic

Shiitake vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more ZincZinc +164.1%
Contains more PhosphorusPhosphorus +57.7%
Contains less SodiumSodium -10%
Contains more SeleniumSelenium +159.1%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +2650%
Contains more PotassiumPotassium +282.2%
Contains more IronIron +548.8%
Contains more CopperCopper +141.5%
~equal in Manganese ~0.235mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +193.2%
Contains more Vitamin B3Vitamin B3 +49.7%
Contains more Vitamin B5Vitamin B5 +190.7%
Contains more Vitamin B6Vitamin B6 +104.9%
Contains more FolateFolate +30%
~equal in Vitamin B1 ~0.015mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shiitake Dried fruit DV% diff.
Vitamin E 4.33mg 29%
Iron 0.41mg 2.66mg 28%
Potassium 304mg 1162mg 25%
Copper 0.142mg 0.343mg 22%
Vitamin B5 1.5mg 0.516mg 20%
Vitamin A 180µg 20%
Fiber 2.5g 7.3g 19%
Carbs 6.79g 62.64g 19%
Fructose 0g 12.47g 16%
Vitamin B6 0.293mg 0.143mg 12%
Vitamin B2 0.217mg 0.074mg 11%
Calories 34kcal 241kcal 10%
Vitamin B3 3.877mg 2.589mg 8%
Selenium 5.7µg 2.2µg 6%
Zinc 1.03mg 0.39mg 6%
Phosphorus 112mg 71mg 6%
Calcium 2mg 55mg 5%
Choline 13.9mg 3%
Vitamin K 3.1µg 3%
Magnesium 20mg 32mg 3%
Vitamin D 18IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Protein 2.24g 3.39g 2%
Folate 13µg 10µg 1%
Vitamin C 1mg 1%
Fats 0.49g 0.51g 0%
Net carbs 4.29g 55.34g N/A
Sugar 2.38g 53.44g N/A
Starch 0.35g 0%
Sodium 9mg 10mg 0%
Manganese 0.23mg 0.235mg 0%
Vitamin B1 0.015mg 0.015mg 0%
Saturated fat 0.017g 0%
Monounsaturated fat 0.074g 0%
Polyunsaturated fat 0.074g 0%
Tryptophan 0.011mg 0.016mg 0%
Threonine 0.134mg 0.073mg 0%
Isoleucine 0.111mg 0.063mg 0%
Leucine 0.189mg 0.105mg 0%
Lysine 0.134mg 0.083mg 0%
Methionine 0.033mg 0.015mg 0%
Phenylalanine 0.111mg 0.062mg 0%
Valine 0.145mg 0.078mg 0%
Histidine 0.056mg 0.047mg 0%

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +190.5%
Contains more ProteinProtein +51.3%
Contains more CarbsCarbs +822.5%
Contains more OtherOther +247.3%
~equal in Fats ~0.51g

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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1289.9%
Contains more FructoseFructose +∞%
~equal in Lactose ~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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.