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Shiitake vs. Ginger — In-Depth Nutrition Comparison

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The main differences between shiitake and ginger

  • Shiitake is richer in vitamin B5, vitamin B3, vitamin B2, phosphorus, vitamin B6, selenium, and zinc, yet ginger is richer in copper and magnesium.
  • Daily need coverage for vitamin B5 for shiitake is 26% higher.
  • Shiitake contains 8 times more selenium than ginger. Shiitake contains 5.7µg of selenium, while ginger contains 0.7µg.
  • Ginger has a lower glycemic index than shiitake.

Food types used in this article are Mushrooms, shiitake, raw and Ginger root, raw.

Infographic

Shiitake vs Ginger 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%
Ginger
Ginger
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more ZincZinc +202.9%
Contains more PhosphorusPhosphorus +229.4%
Contains less SodiumSodium -30.8%
Contains more SeleniumSelenium +714.3%
Contains more MagnesiumMagnesium +115%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +36.5%
Contains more IronIron +46.3%
Contains more CopperCopper +59.2%
~equal in Manganese ~0.229mg

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% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Ginger
Ginger
5
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +538.2%
Contains more Vitamin B3Vitamin B3 +416.9%
Contains more Vitamin B5Vitamin B5 +638.9%
Contains more Vitamin B6Vitamin B6 +83.1%
Contains more FolateFolate +18.2%
Contains more Vitamin B1Vitamin B1 +66.7%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shiitake Ginger DV% diff.
Vitamin B5 1.5mg 0.203mg 26%
Vitamin B3 3.877mg 0.75mg 20%
Vitamin B2 0.217mg 0.034mg 14%
Phosphorus 112mg 34mg 11%
Vitamin B6 0.293mg 0.16mg 10%
Selenium 5.7µg 0.7µg 9%
Copper 0.142mg 0.226mg 9%
Vitamin C 5mg 6%
Zinc 1.03mg 0.34mg 6%
Choline 28.8mg 5%
Magnesium 20mg 43mg 5%
Carbs 6.79g 17.77g 4%
Potassium 304mg 415mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin E 0.26mg 2%
Calories 34kcal 80kcal 2%
Iron 0.41mg 0.6mg 2%
Fiber 2.5g 2g 2%
Vitamin D 18IU 0IU 2%
Polyunsaturated fat 0.154g 1%
Protein 2.24g 1.82g 1%
Vitamin B1 0.015mg 0.025mg 1%
Calcium 2mg 16mg 1%
Saturated fat 0.203g 1%
Folate 13µg 11µg 1%
Fats 0.49g 0.75g 0%
Net carbs 4.29g 15.77g N/A
Sugar 2.38g 1.7g N/A
Sodium 9mg 13mg 0%
Manganese 0.23mg 0.229mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.154g 0%
Tryptophan 0.011mg 0.012mg 0%
Threonine 0.134mg 0.036mg 0%
Isoleucine 0.111mg 0.051mg 0%
Leucine 0.189mg 0.074mg 0%
Lysine 0.134mg 0.057mg 0%
Methionine 0.033mg 0.013mg 0%
Phenylalanine 0.111mg 0.045mg 0%
Valine 0.145mg 0.073mg 0%
Histidine 0.056mg 0.03mg 0%

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
Ginger
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more ProteinProtein +23.1%
Contains more WaterWater +13.8%
Contains more FatsFats +53.1%
Contains more CarbsCarbs +161.7%
~equal in Other ~0.77g

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.