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Shiitake vs. Salmon raw — In-Depth Nutrition Comparison

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The main differences between shiitake and salmon raw

  • Shiitake is richer in fiber and manganese, yet salmon raw is richer in selenium, vitamin B6, vitamin B3, vitamin B1, phosphorus, vitamin B2, copper, and potassium.
  • Daily need coverage for selenium for salmon raw is 56% higher.
  • Salmon raw has a lower glycemic index than shiitake.

Food types used in this article are Mushrooms, shiitake, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Shiitake vs Salmon raw infographic
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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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more ZincZinc +60.9%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +1337.5%
Contains more MagnesiumMagnesium +45%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +61.2%
Contains more IronIron +95.1%
Contains more CopperCopper +76.1%
Contains more PhosphorusPhosphorus +78.6%
Contains more SeleniumSelenium +540.4%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1406.7%
Contains more Vitamin B2Vitamin B2 +75.1%
Contains more Vitamin B3Vitamin B3 +102.7%
Contains more Vitamin B5Vitamin B5 +10.9%
Contains more Vitamin B6Vitamin B6 +179.2%
Contains more FolateFolate +92.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Shiitake Salmon raw DV% diff.
Vitamin B12 3.18µg 133%
Selenium 5.7µg 36.5µg 56%
Vitamin B6 0.293mg 0.818mg 40%
Protein 2.24g 19.84g 35%
Vitamin B3 3.877mg 7.86mg 25%
Vitamin B1 0.015mg 0.226mg 18%
Cholesterol 55mg 18%
Polyunsaturated fat 2.539g 17%
Phosphorus 112mg 200mg 13%
Vitamin B2 0.217mg 0.38mg 13%
Copper 0.142mg 0.25mg 12%
Fiber 2.5g 0g 10%
Fats 0.49g 6.34g 9%
Manganese 0.23mg 0.016mg 9%
Monounsaturated fat 2.103g 5%
Calories 34kcal 142kcal 5%
Potassium 304mg 490mg 5%
Iron 0.41mg 0.8mg 5%
Saturated fat 0.981g 4%
Zinc 1.03mg 0.64mg 4%
Vitamin B5 1.5mg 1.664mg 3%
Folate 13µg 25µg 3%
Sodium 9mg 44mg 2%
Vitamin D 18IU 2%
Carbs 6.79g 0g 2%
Magnesium 20mg 29mg 2%
Vitamin D 0.4µg 2%
Calcium 2mg 12mg 1%
Vitamin A 12µg 1%
Net carbs 4.29g 0g N/A
Sugar 2.38g N/A
Tryptophan 0.011mg 0.222mg 0%
Threonine 0.134mg 0.87mg 0%
Isoleucine 0.111mg 0.914mg 0%
Leucine 0.189mg 1.613mg 0%
Lysine 0.134mg 1.822mg 0%
Methionine 0.033mg 0.587mg 0%
Phenylalanine 0.111mg 0.775mg 0%
Valine 0.145mg 1.022mg 0%
Histidine 0.056mg 0.584mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +31%
Contains more ProteinProtein +785.7%
Contains more FatsFats +1193.9%
Contains more OtherOther +618.9%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.