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Shiitake vs. Cod liver oil — In-Depth Nutrition Comparison

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What are the differences between Shiitake and Cod liver oil?

  • Shiitake is higher in Vitamin B5, Vitamin B3, Vitamin B6, Vitamin B2, Phosphorus, Copper, Selenium, Manganese, and Fiber, however, Cod liver oil is richer in Vitamin D.
  • Cod liver oil's daily need coverage for Vitamin D is 1664% more.

We used Mushrooms, shiitake, raw and Fish oil, cod liver types in this article.

Infographic

Shiitake vs Cod liver oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 12% 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% 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +62400%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +20308.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shiitake Cod liver oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Shiitake Cod liver oil Opinion
Calories 34kcal 902kcal Cod liver oil
Protein 2.24g 0g Shiitake
Fats 0.49g 100g Cod liver oil
Net carbs 4.29g 0g Shiitake
Carbs 6.79g 0g Shiitake
Cholesterol 570mg Shiitake
Vitamin D 18IU 10000IU Cod liver oil
Magnesium 20mg 0mg Shiitake
Calcium 2mg 0mg Shiitake
Potassium 304mg 0mg Shiitake
Iron 0.41mg 0mg Shiitake
Sugar 2.38g Cod liver oil
Fiber 2.5g 0g Shiitake
Copper 0.142mg 0mg Shiitake
Zinc 1.03mg 0mg Shiitake
Phosphorus 112mg 0mg Shiitake
Sodium 9mg 0mg Cod liver oil
Vitamin A 100000IU Cod liver oil
Vitamin A 30000µg Cod liver oil
Vitamin D 0.4µg 250µg Cod liver oil
Manganese 0.23mg 0mg Shiitake
Selenium 5.7µg 0µg Shiitake
Vitamin B1 0.015mg Shiitake
Vitamin B2 0.217mg 0mg Shiitake
Vitamin B3 3.877mg 0mg Shiitake
Vitamin B5 1.5mg 0mg Shiitake
Vitamin B6 0.293mg 0mg Shiitake
Folate 13µg 0µg Shiitake
Saturated Fat 22.608g Shiitake
Monounsaturated Fat 46.711g Cod liver oil
Polyunsaturated fat 22.541g Cod liver oil
Tryptophan 0.011mg Shiitake
Threonine 0.134mg Shiitake
Isoleucine 0.111mg Shiitake
Leucine 0.189mg Shiitake
Lysine 0.134mg Shiitake
Methionine 0.033mg Shiitake
Phenylalanine 0.111mg Shiitake
Valine 0.145mg Shiitake
Histidine 0.056mg Shiitake
Omega-3 - EPA 6.898g Cod liver oil
Omega-3 - DHA 10.968g Cod liver oil
Omega-3 - DPA 0.935g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Cod liver oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Shiitake
1038%
Cod liver oil
Minerals Daily Need Coverage Score
24%
Shiitake
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 22.608g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $3.7)
Which food is richer in minerals?
Shiitake
Shiitake is relatively richer in minerals
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 2.38g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
?
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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.