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Shiitake vs Mackerel - In-Depth Nutrition Comparison

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How are Shiitake and Mackerel different?

  • Shiitake is richer in Fiber, while Mackerel is higher in Vitamin D, Selenium, Phosphorus, Iron, Magnesium, Vitamin B6, Calcium, and Potassium.
  • Mackerel covers your daily need of Sodium 193% more than Shiitake.
  • Shiitake is lower in Sodium.

Mushrooms, shiitake, raw and Fish, mackerel, salted types were used in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Shiitake
Shiitake
2
:
6
Mackerel
Mackerel
Contains less Sodium -99.8%
Contains more Copper +42%
Contains more Calcium +3200%
Contains more Iron +241.5%
Contains more Magnesium +200%
Contains more Phosphorus +126.8%
Contains more Potassium +71.1%
Equal in Zinc - 1.1
Shiitake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 16% 15% 48% 27% 2% 29% 48%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Contains less Sodium -99.8%
Contains more Copper +42%
Contains more Calcium +3200%
Contains more Iron +241.5%
Contains more Magnesium +200%
Contains more Phosphorus +126.8%
Contains more Potassium +71.1%
Equal in Zinc - 1.1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Shiitake
Shiitake
3
:
9
Mackerel
Mackerel
Contains more Vitamin B2 +14.2%
Contains more Vitamin B3 +17.5%
Contains more Vitamin D +6200%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B6 +39.9%
Contains more Folate +15.4%
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 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin B2 +14.2%
Contains more Vitamin B3 +17.5%
Contains more Vitamin D +6200%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B6 +39.9%
Contains more Folate +15.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shiitake
Shiitake
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +108.7%
Contains more Protein +725.9%
Contains more Fats +5022.4%
Contains more Other +1710.8%
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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Water +108.7%
Contains more Protein +725.9%
Contains more Fats +5022.4%
Contains more Other +1710.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 18.5g Mackerel
Fats 0.49g 25.1g Mackerel
Carbs 6.79g 0g Shiitake
Calories 34kcal 305kcal Mackerel
Sugar 2.38g 0g Mackerel
Fiber 2.5g 0g Shiitake
Calcium 2mg 66mg Mackerel
Iron 0.41mg 1.4mg Mackerel
Magnesium 20mg 60mg Mackerel
Phosphorus 112mg 254mg Mackerel
Potassium 304mg 520mg Mackerel
Sodium 9mg 4450mg Shiitake
Zinc 1.03mg 1.1mg Mackerel
Copper 0.142mg 0.1mg Shiitake
Vitamin A 157IU Mackerel
Vitamin A RAE 47µg Mackerel
Vitamin E 2.38mg Mackerel
Vitamin D 18IU 1006IU Mackerel
Vitamin D 0.4µg 25.2µg Mackerel
Vitamin B1 0.015mg 0.02mg Mackerel
Vitamin B2 0.217mg 0.19mg Shiitake
Vitamin B3 3.877mg 3.3mg Shiitake
Vitamin B5 1.5mg Shiitake
Vitamin B6 0.293mg 0.41mg Mackerel
Folate 13µg 15µg Mackerel
Vitamin B12 12µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.011mg Shiitake
Threonine 0.134mg Shiitake
Isoleucine 0.111mg Shiitake
Leucine 0.189mg Shiitake
Lysine 0.134mg Shiitake
Methionine 0.033mg Shiitake
Phenylalanine 0.111mg Shiitake
Valine 0.145mg Shiitake
Histidine 0.056mg Shiitake
Cholesterol 95mg Shiitake
Saturated Fat 7.148g Shiitake
Omega-3 - DHA 2.965g Mackerel
Omega-3 - EPA 1.619g Mackerel
Omega-3 - DPA 0.391g Mackerel
Monounsaturated Fat 8.32g Mackerel
Polyunsaturated fat 6.21g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
25%
Shiitake
212%
Mackerel
Minerals Daily Need Coverage Score
23%
Shiitake
114%
Mackerel

Comparison summary

Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 4441mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 7.148g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168149/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.