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Shiitake vs Rainbow trout - In-Depth Nutrition Comparison

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How are Shiitake and Rainbow trout different?

  • Shiitake is richer in Copper, Vitamin B2, Manganese, and Zinc, while Rainbow trout is higher in Vitamin D, Selenium, Phosphorus, Vitamin B3, Fiber, and Vitamin B1.
  • Rainbow trout covers your daily need of Vitamin D 103% more than Shiitake.
  • Shiitake contains 21 times more Manganese than Rainbow trout. Shiitake contains 0.23mg of Manganese, while Rainbow trout contains 0.011mg.

Mushrooms, shiitake, raw and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Shiitake vs Rainbow trout 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +32.3%
Contains more Copper +208.7%
Contains more Zinc +128.9%
Contains less Sodium -82.4%
Contains more Calcium +1150%
Contains more Potassium +24%
Contains more Magnesium +25%
Contains more Phosphorus +101.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 1% 27% 15% 48% 29% 48% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 34% 18% 16% 13% 97% 7%
Contains more Iron +32.3%
Contains more Copper +208.7%
Contains more Zinc +128.9%
Contains less Sodium -82.4%
Contains more Calcium +1150%
Contains more Potassium +24%
Contains more Magnesium +25%
Contains more Phosphorus +101.8%

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
:
Contains more Vitamin B2 +141.1%
Contains more Folate +18.2%
Contains more Vitamin D +3875%
Contains more Vitamin B1 +700%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B5 +11.1%
Contains more Vitamin B6 +16%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 12% 4% 51% 73% 90% 68% 0% 0% 10%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 17% 47% 477% 30% 21% 105% 101% 79% 538% 1% 9%
Contains more Vitamin B2 +141.1%
Contains more Folate +18.2%
Contains more Vitamin D +3875%
Contains more Vitamin B1 +700%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B5 +11.1%
Contains more Vitamin B6 +16%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
25
Shiitake
119
Rainbow trout
Mineral Summary Score
23
Shiitake
25
Rainbow trout

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Shiitake
120%
Rainbow trout
Carbohydrates
7%
Shiitake
0%
Rainbow trout
Fats
2%
Shiitake
29%
Rainbow trout

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 Rainbow trout
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in vitamins ok
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 42mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 1.383g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $5.7)
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Shiitake Rainbow trout Opinion
Calories 34 141 Rainbow trout
Protein 2.24 19.94 Rainbow trout
Fats 0.49 6.18 Rainbow trout
Vitamin C 2.9 Rainbow trout
Carbs 6.79 0 Shiitake
Cholesterol 59 Shiitake
Vitamin D 18 635 Rainbow trout
Iron 0.41 0.31 Shiitake
Calcium 2 25 Rainbow trout
Potassium 304 377 Rainbow trout
Magnesium 20 25 Rainbow trout
Sugar 2.38 0 Rainbow trout
Fiber 2.5 0 Shiitake
Copper 0.142 0.046 Shiitake
Zinc 1.03 0.45 Shiitake
Starch
Phosphorus 112 226 Rainbow trout
Sodium 9 51 Shiitake
Vitamin A 280 Rainbow trout
Vitamin E 2.34 Rainbow trout
Vitamin D 0.4 15.9 Rainbow trout
Vitamin B1 0.015 0.12 Rainbow trout
Vitamin B2 0.217 0.09 Shiitake
Vitamin B3 3.877 5.567 Rainbow trout
Vitamin B5 1.5 1.667 Rainbow trout
Vitamin B6 0.293 0.34 Rainbow trout
Vitamin B12 4.3 Rainbow trout
Vitamin K 0.1 Rainbow trout
Folate 13 11 Shiitake
Trans Fat 0 0.047 Shiitake
Saturated Fat 1.383 Shiitake
Monounsaturated Fat 1.979 Rainbow trout
Polyunsaturated fat 1.507 Rainbow trout
Tryptophan 0.011 0.234 Rainbow trout
Threonine 0.134 0.915 Rainbow trout
Isoleucine 0.111 0.962 Rainbow trout
Leucine 0.189 1.696 Rainbow trout
Lysine 0.134 1.916 Rainbow trout
Methionine 0.033 0.618 Rainbow trout
Phenylalanine 0.111 0.815 Rainbow trout
Valine 0.145 1.075 Rainbow trout
Histidine 0.056 0.614 Rainbow trout
Fructose 0 Shiitake

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.