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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, Fiber, Vitamin B2, Manganese, and Zinc, while Rainbow trout is higher in Vitamin D, Selenium, Phosphorus, Vitamin B3, and Vitamin B1.
  • Rainbow trout covers your daily need of Vitamin D 103% more than Shiitake.

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

Infographic

Shiitake vs Rainbow trout 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 more Iron +32.3%
Contains less Sodium -82.4%
Contains more Zinc +128.9%
Contains more Copper +208.7%
Contains more Manganese +1990.9%
Contains more Calcium +1150%
Contains more Magnesium +25%
Contains more Phosphorus +101.8%
Contains more Potassium +24%
Contains more Selenium +314%
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 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Iron +32.3%
Contains less Sodium -82.4%
Contains more Zinc +128.9%
Contains more Copper +208.7%
Contains more Manganese +1990.9%
Contains more Calcium +1150%
Contains more Magnesium +25%
Contains more Phosphorus +101.8%
Contains more Potassium +24%
Contains more Selenium +314%

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 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 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 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +21.6%
Contains more Other +825%
Contains more Protein +790.2%
Contains more Fats +1161.2%
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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Carbs +∞%
Contains more Water +21.6%
Contains more Other +825%
Contains more Protein +790.2%
Contains more Fats +1161.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shiitake Rainbow trout
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Shiitake Rainbow trout Opinion
Net carbs 4.29g 0g Shiitake
Protein 2.24g 19.94g Rainbow trout
Fats 0.49g 6.18g Rainbow trout
Carbs 6.79g 0g Shiitake
Calories 34kcal 141kcal Rainbow trout
Sugar 2.38g 0g Rainbow trout
Fiber 2.5g 0g Shiitake
Calcium 2mg 25mg Rainbow trout
Iron 0.41mg 0.31mg Shiitake
Magnesium 20mg 25mg Rainbow trout
Phosphorus 112mg 226mg Rainbow trout
Potassium 304mg 377mg Rainbow trout
Sodium 9mg 51mg Shiitake
Zinc 1.03mg 0.45mg Shiitake
Copper 0.142mg 0.046mg Shiitake
Manganese 0.23mg 0.011mg Shiitake
Selenium 5.7µg 23.6µg Rainbow trout
Vitamin A 280IU Rainbow trout
Vitamin A RAE 84µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 18IU 635IU Rainbow trout
Vitamin D 0.4µg 15.9µg Rainbow trout
Vitamin C 2.9mg Rainbow trout
Vitamin B1 0.015mg 0.12mg Rainbow trout
Vitamin B2 0.217mg 0.09mg Shiitake
Vitamin B3 3.877mg 5.567mg Rainbow trout
Vitamin B5 1.5mg 1.667mg Rainbow trout
Vitamin B6 0.293mg 0.34mg Rainbow trout
Folate 13µg 11µg Shiitake
Vitamin B12 4.3µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.011mg 0.234mg Rainbow trout
Threonine 0.134mg 0.915mg Rainbow trout
Isoleucine 0.111mg 0.962mg Rainbow trout
Leucine 0.189mg 1.696mg Rainbow trout
Lysine 0.134mg 1.916mg Rainbow trout
Methionine 0.033mg 0.618mg Rainbow trout
Phenylalanine 0.111mg 0.815mg Rainbow trout
Valine 0.145mg 1.075mg Rainbow trout
Histidine 0.056mg 0.614mg Rainbow trout
Cholesterol 59mg Shiitake
Trans Fat 0g 0.047g Shiitake
Saturated Fat 1.383g Shiitake
Omega-3 - DHA 0.516g Rainbow trout
Omega-3 - EPA 0.217g Rainbow trout
Omega-3 - DPA 0.091g Rainbow trout
Monounsaturated Fat 1.979g Rainbow trout
Polyunsaturated fat 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Rainbow trout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
119%
Rainbow trout
Minerals Daily Need Coverage Score
24%
Shiitake
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 59mg)
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.

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. 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.