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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 from Salmon raw is 56% higher.

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

Infographic

Shiitake vs Salmon raw 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.
Contains less Sodium -79.5%
Contains more Zinc +60.9%
Contains more Manganese +1337.5%
Contains more Calcium +500%
Contains more Iron +95.1%
Contains more Magnesium +45%
Contains more Phosphorus +78.6%
Contains more Potassium +61.2%
Contains more Copper +76.1%
Contains more Selenium +540.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains less Sodium -79.5%
Contains more Zinc +60.9%
Contains more Manganese +1337.5%
Contains more Calcium +500%
Contains more Iron +95.1%
Contains more Magnesium +45%
Contains more Phosphorus +78.6%
Contains more Potassium +61.2%
Contains more Copper +76.1%
Contains more Selenium +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.
:
Contains more Vitamin B1 +1406.7%
Contains more Vitamin B2 +75.1%
Contains more Vitamin B3 +102.7%
Contains more Vitamin B5 +10.9%
Contains more Vitamin B6 +179.2%
Contains more Folate +92.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin B1 +1406.7%
Contains more Vitamin B2 +75.1%
Contains more Vitamin B3 +102.7%
Contains more Vitamin B5 +10.9%
Contains more Vitamin B6 +179.2%
Contains more Folate +92.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +31%
Contains more Protein +785.7%
Contains more Fats +1193.9%
Contains more Other +618.9%
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 Carbs +∞%
Contains more Water +31%
Contains more Protein +785.7%
Contains more Fats +1193.9%
Contains more Other +618.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shiitake Salmon raw
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 Salmon raw Opinion
Net carbs 4.29g 0g Shiitake
Protein 2.24g 19.84g Salmon raw
Fats 0.49g 6.34g Salmon raw
Carbs 6.79g 0g Shiitake
Calories 34kcal 142kcal Salmon raw
Sugar 2.38g Salmon raw
Fiber 2.5g 0g Shiitake
Calcium 2mg 12mg Salmon raw
Iron 0.41mg 0.8mg Salmon raw
Magnesium 20mg 29mg Salmon raw
Phosphorus 112mg 200mg Salmon raw
Potassium 304mg 490mg Salmon raw
Sodium 9mg 44mg Shiitake
Zinc 1.03mg 0.64mg Shiitake
Copper 0.142mg 0.25mg Salmon raw
Manganese 0.23mg 0.016mg Shiitake
Selenium 5.7µg 36.5µg Salmon raw
Vitamin A 40IU Salmon raw
Vitamin A RAE 12µg Salmon raw
Vitamin D 18IU Shiitake
Vitamin D 0.4µg Shiitake
Vitamin B1 0.015mg 0.226mg Salmon raw
Vitamin B2 0.217mg 0.38mg Salmon raw
Vitamin B3 3.877mg 7.86mg Salmon raw
Vitamin B5 1.5mg 1.664mg Salmon raw
Vitamin B6 0.293mg 0.818mg Salmon raw
Folate 13µg 25µg Salmon raw
Vitamin B12 3.18µg Salmon raw
Tryptophan 0.011mg 0.222mg Salmon raw
Threonine 0.134mg 0.87mg Salmon raw
Isoleucine 0.111mg 0.914mg Salmon raw
Leucine 0.189mg 1.613mg Salmon raw
Lysine 0.134mg 1.822mg Salmon raw
Methionine 0.033mg 0.587mg Salmon raw
Phenylalanine 0.111mg 0.775mg Salmon raw
Valine 0.145mg 1.022mg Salmon raw
Histidine 0.056mg 0.584mg Salmon raw
Cholesterol 55mg Shiitake
Saturated Fat 0.981g Shiitake
Omega-3 - DHA 1.115g Salmon raw
Omega-3 - EPA 0.321g Salmon raw
Omega-3 - DPA 0.287g Salmon raw
Monounsaturated Fat 2.103g Salmon raw
Polyunsaturated fat 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Salmon raw
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 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
83%
Salmon raw
Minerals Daily Need Coverage Score
24%
Shiitake
49%
Salmon raw

Comparison summary

Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 0.981g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $11.7)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is richer in vitamins?
Salmon raw
Salmon raw 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. 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.