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Shiitake vs. Sea bass — In-Depth Nutrition Comparison

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What are the main differences between shiitake and sea bass?

  • Shiitake is richer in vitamin B2, vitamin B5, copper, fiber, manganese, and vitamin B3, while sea bass is higher in selenium, phosphorus, iron, and vitamin B1.
  • Sea bass's daily need coverage for selenium is 75% higher.
  • Shiitake has a higher glycemic index (32) than sea bass (0).

We used Mushrooms, shiitake, raw and Fish, bass, striped, cooked, dry heat types in this comparison.

Infographic

Shiitake vs Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more CopperCopper +255%
Contains more ZincZinc +102%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +1110.5%
Contains more MagnesiumMagnesium +155%
Contains more CalciumCalcium +850%
Contains more IronIron +163.4%
Contains more PhosphorusPhosphorus +126.8%
Contains more SeleniumSelenium +721.1%
~equal in Potassium ~328mg

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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +486.5%
Contains more Vitamin B3Vitamin B3 +51.6%
Contains more Vitamin B5Vitamin B5 +73.4%
Contains more FolateFolate +30%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B6Vitamin B6 +18.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.3%
Contains more ProteinProtein +914.7%
Contains more FatsFats +510.2%
Contains more OtherOther +24.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Sea bass DV% diff.
Vitamin B12 4.41µg 184%
Selenium 5.7µg 46.8µg 75%
Protein 2.24g 22.73g 41%
Cholesterol 103mg 34%
Phosphorus 112mg 254mg 20%
Vitamin B2 0.217mg 0.037mg 14%
Vitamin B5 1.5mg 0.865mg 13%
Copper 0.142mg 0.04mg 11%
Fiber 2.5g 0g 10%
Manganese 0.23mg 0.019mg 9%
Vitamin B1 0.015mg 0.115mg 8%
Vitamin B3 3.877mg 2.558mg 8%
Iron 0.41mg 1.08mg 8%
Polyunsaturated fat 1.005g 7%
Magnesium 20mg 51mg 7%
Calories 34kcal 124kcal 5%
Zinc 1.03mg 0.51mg 5%
Fats 0.49g 2.99g 4%
Vitamin B6 0.293mg 0.346mg 4%
Sodium 9mg 88mg 3%
Vitamin A 31µg 3%
Saturated fat 0.65g 3%
Carbs 6.79g 0g 2%
Monounsaturated fat 0.846g 2%
Vitamin D 18IU 2%
Calcium 2mg 19mg 2%
Vitamin D 0.4µg 2%
Folate 13µg 10µg 1%
Potassium 304mg 328mg 1%
Net carbs 4.29g 0g N/A
Sugar 2.38g N/A
Tryptophan 0.011mg 0.255mg 0%
Threonine 0.134mg 0.997mg 0%
Isoleucine 0.111mg 1.047mg 0%
Leucine 0.189mg 1.848mg 0%
Lysine 0.134mg 2.088mg 0%
Methionine 0.033mg 0.673mg 0%
Phenylalanine 0.111mg 0.887mg 0%
Valine 0.145mg 1.171mg 0%
Histidine 0.056mg 0.669mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.75g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Sea bass
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
60%
Sea bass
Minerals Daily Need Coverage Score
24%
Shiitake
52%
Sea bass

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 79mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.65g)
Which food is lower in Sugar?
Sea bass
Sea bass is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Sea bass
Sea bass is lower in glycemic index (difference - 32)
Which food is cheaper?
Sea bass
Sea bass is cheaper (difference - $1.3)
Which food is richer in minerals?
Sea bass
Sea bass is relatively richer in minerals
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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.