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  6. Shiitake vs. Sardines

Shiitake vs. Sardines — In-Depth Nutrition Comparison

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What are the main differences between shiitake and sardines?

  • Shiitake is richer in vitamin B5, fiber, and vitamin B6, while sardines are higher in selenium, phosphorus, calcium, iron, vitamin D* and vitamin B3.
  • Sardines' daily need coverage for selenium is 85% higher.
  • Shiitake is lower in sodium.
  • Shiitake has a higher glycemic index (32) than sardines (0).

We used Mushrooms, shiitake, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this comparison.

Infographic

Shiitake vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +113%
Contains more MagnesiumMagnesium +95%
Contains more CalciumCalcium +19000%
Contains more PotassiumPotassium +30.6%
Contains more IronIron +612.2%
Contains more CopperCopper +31%
Contains more ZincZinc +27.2%
Contains more PhosphorusPhosphorus +337.5%
Contains more SeleniumSelenium +824.6%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 6% 0% 0% 3.8% 50% 73% 90% 68% 0% 0% 9.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin B5Vitamin B5 +133.6%
Contains more Vitamin B6Vitamin B6 +75.4%
Contains more FolateFolate +30%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B3Vitamin B3 +35.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.227mg

All nutrients comparison - raw data values

Nutrient Shiitake Sardines DV% diff.
Vitamin B12 8.94µg 373%
Selenium 5.7µg 52.7µg 85%
Phosphorus 112mg 490mg 54%
Cholesterol 142mg 47%
Protein 2.24g 24.62g 45%
Calcium 2mg 382mg 38%
Polyunsaturated fat 5.148g 34%
Iron 0.41mg 2.92mg 31%
Vitamin D* 18 IU 193 IU 22%
Vitamin D 0.4µg 4.8µg 22%
Fats 0.49g 11.45g 17%
Vitamin B5 1.5mg 0.642mg 17%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Sodium 9mg 307mg 13%
Fiber 2.5g 0g 10%
Vitamin B6 0.293mg 0.167mg 10%
Monounsaturated fat 3.869g 10%
Calories 34kcal 208kcal 9%
Vitamin B3 3.877mg 5.245mg 9%
Saturated fat 1.528g 7%
Magnesium 20mg 39mg 5%
Copper 0.142mg 0.186mg 5%
Manganese 0.23mg 0.108mg 5%
Vitamin B1 0.015mg 0.08mg 5%
Vitamin A 32µg 4%
Potassium 304mg 397mg 3%
Zinc 1.03mg 1.31mg 3%
Carbs 6.79g 0g 2%
Vitamin K 2.6µg 2%
Vitamin B2 0.217mg 0.227mg 1%
Folate 13µg 10µg 1%
Protein per 100 calories 6.6g 12g N/A
Calories per 10 g protein 152kcal 84kcal N/A
Weight per 100 calories 294g 48g N/A
Unsaturated / Saturated Fat ratio 5.9 N/A
Net carbs 4.29g 0g N/A
Sugar 2.38g 0g N/A
Tryptophan 0.011mg 0.276mg 0%
Threonine 0.134mg 1.079mg 0%
Isoleucine 0.111mg 1.134mg 0%
Leucine 0.189mg 2.001mg 0%
Lysine 0.134mg 2.26mg 0%
Methionine 0.033mg 0.729mg 0%
Phenylalanine 0.111mg 0.961mg 0%
Valine 0.145mg 1.268mg 0%
Histidine 0.056mg 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.5%
Contains more ProteinProtein +999.1%
Contains more FatsFats +2236.7%
Contains more OtherOther +483.8%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.