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  6. Shiitake vs. Mackerel

Shiitake vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between Shiitake and Mackerel

  • Shiitake is higher in Vitamin B5, and Fiber, yet Mackerel is higher in Selenium, Phosphorus, Vitamin B3, Magnesium, Vitamin B2, Iron, Vitamin B6, and Vitamin B1.
  • Mackerel covers your daily Selenium needs 83% more than Shiitake.

Food varieties used in this article are Mushrooms, shiitake, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Shiitake vs Mackerel 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.
Shiitake
Shiitake
4
:
6
Mackerel
Mackerel
Contains less Sodium -89.2%
Contains more Copper +51.1%
Contains more Manganese +1050%
Contains more Calcium +650%
Contains more Iron +282.9%
Contains more Magnesium +385%
Contains more Phosphorus +148.2%
Contains more Potassium +31.9%
Contains more Selenium +805.3%
Equal in Zinc - 0.94
Shiitake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains less Sodium -89.2%
Contains more Copper +51.1%
Contains more Manganese +1050%
Contains more Calcium +650%
Contains more Iron +282.9%
Contains more Magnesium +385%
Contains more Phosphorus +148.2%
Contains more Potassium +31.9%
Contains more Selenium +805.3%
Equal in Zinc - 0.94

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.
Shiitake
Shiitake
3
:
7
Mackerel
Mackerel
Contains more Vitamin B5 +51.5%
Contains more Folate +550%
Contains more Vitamin B1 +960%
Contains more Vitamin B2 +89.9%
Contains more Vitamin B3 +76.7%
Contains more Vitamin B6 +57%
Shiitake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 12% 0% 4% 51% 73% 90% 68% 10% 0% 0%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin B5 +51.5%
Contains more Folate +550%
Contains more Vitamin B1 +960%
Contains more Vitamin B2 +89.9%
Contains more Vitamin B3 +76.7%
Contains more Vitamin B6 +57%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shiitake
Shiitake
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +68.5%
Contains more Protein +964.7%
Contains more Fats +3534.7%
Contains more Other +585.1%
Shiitake
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Carbs +∞%
Contains more Water +68.5%
Contains more Protein +964.7%
Contains more Fats +3534.7%
Contains more Other +585.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Mackerel Opinion
Net carbs 4.29g 0g Shiitake
Protein 2.24g 23.85g Mackerel
Fats 0.49g 17.81g Mackerel
Carbs 6.79g 0g Shiitake
Calories 34kcal 262kcal Mackerel
Sugar 2.38g Mackerel
Fiber 2.5g 0g Shiitake
Calcium 2mg 15mg Mackerel
Iron 0.41mg 1.57mg Mackerel
Magnesium 20mg 97mg Mackerel
Phosphorus 112mg 278mg Mackerel
Potassium 304mg 401mg Mackerel
Sodium 9mg 83mg Shiitake
Zinc 1.03mg 0.94mg Shiitake
Copper 0.142mg 0.094mg Shiitake
Manganese 0.23mg 0.02mg Shiitake
Selenium 5.7µg 51.6µg Mackerel
Vitamin A 180IU Mackerel
Vitamin A RAE 54µg Mackerel
Vitamin D 18IU Shiitake
Vitamin D 0.4µg Shiitake
Vitamin C 0.4mg Mackerel
Vitamin B1 0.015mg 0.159mg Mackerel
Vitamin B2 0.217mg 0.412mg Mackerel
Vitamin B3 3.877mg 6.85mg Mackerel
Vitamin B5 1.5mg 0.99mg Shiitake
Vitamin B6 0.293mg 0.46mg Mackerel
Folate 13µg 2µg Shiitake
Vitamin B12 19µg Mackerel
Tryptophan 0.011mg 0.267mg Mackerel
Threonine 0.134mg 1.045mg Mackerel
Isoleucine 0.111mg 1.099mg Mackerel
Leucine 0.189mg 1.938mg Mackerel
Lysine 0.134mg 2.19mg Mackerel
Methionine 0.033mg 0.706mg Mackerel
Phenylalanine 0.111mg 0.931mg Mackerel
Valine 0.145mg 1.228mg Mackerel
Histidine 0.056mg 0.702mg Mackerel
Cholesterol 75mg Shiitake
Saturated Fat 4.176g Shiitake
Omega-3 - DHA 0.699g Mackerel
Omega-3 - EPA 0.504g Mackerel
Omega-3 - DPA 0.106g Mackerel
Monounsaturated Fat 7.006g Mackerel
Polyunsaturated fat 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Shiitake
235%
Mackerel
Minerals Daily Need Coverage Score
24%
Shiitake
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 74mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 4.176g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $5.7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.