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Shiitake vs. Gooseberry — In-Depth Nutrition Comparison

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A recap on differences between shiitake and gooseberries

  • Shiitake is higher in vitamin B5, vitamin B3, vitamin B6, vitamin B2, phosphorus, selenium, zinc, and copper, yet gooseberries are higher in fiber.
  • Shiitake covers your daily vitamin B5 needs 24% more than gooseberries.
  • Shiitake contains 13 times more vitamin B3 than gooseberries. While shiitake contains 3.877mg of vitamin B3, gooseberries contain only 0.3mg.
  • The glycemic index of gooseberries is lower.

Food varieties used in this article are Mushrooms, shiitake, raw and Gooseberries, raw.

Infographic

Shiitake vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +53.5%
Contains more IronIron +32.3%
Contains more CopperCopper +102.9%
Contains more ZincZinc +758.3%
Contains more PhosphorusPhosphorus +314.8%
Contains more ManganeseManganese +59.7%
Contains more SeleniumSelenium +850%
Contains more CalciumCalcium +1150%
Contains less SodiumSodium -88.9%

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%
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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +623.3%
Contains more Vitamin B3Vitamin B3 +1192.3%
Contains more Vitamin B5Vitamin B5 +424.5%
Contains more Vitamin B6Vitamin B6 +266.3%
Contains more FolateFolate +116.7%
Contains more Vitamin B1Vitamin B1 +166.7%
~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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +154.5%
Contains more OtherOther +51%
Contains more FatsFats +18.4%
Contains more CarbsCarbs +49.9%
~equal in Water ~87.87g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Gooseberry DV% diff.
Vitamin C 27.7mg 31%
Vitamin B5 1.5mg 0.286mg 24%
Vitamin B3 3.877mg 0.3mg 22%
Vitamin B6 0.293mg 0.08mg 16%
Vitamin B2 0.217mg 0.03mg 14%
Phosphorus 112mg 27mg 12%
Selenium 5.7µg 0.6µg 9%
Copper 0.142mg 0.07mg 8%
Zinc 1.03mg 0.12mg 8%
Fiber 2.5g 4.3g 7%
Manganese 0.23mg 0.144mg 4%
Potassium 304mg 198mg 3%
Protein 2.24g 0.88g 3%
Magnesium 20mg 10mg 2%
Calcium 2mg 25mg 2%
Vitamin D 18IU 2%
Vitamin B1 0.015mg 0.04mg 2%
Folate 13µg 6µg 2%
Polyunsaturated fat 0.317g 2%
Vitamin A 15µg 2%
Vitamin E 0.37mg 2%
Vitamin D 0.4µg 2%
Calories 34kcal 44kcal 1%
Iron 0.41mg 0.31mg 1%
Carbs 6.79g 10.18g 1%
Fats 0.49g 0.58g 0%
Net carbs 4.29g 5.88g N/A
Sugar 2.38g N/A
Sodium 9mg 1mg 0%
Saturated fat 0.038g 0%
Monounsaturated fat 0.051g 0%
Tryptophan 0.011mg 0%
Threonine 0.134mg 0%
Isoleucine 0.111mg 0%
Leucine 0.189mg 0%
Lysine 0.134mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.111mg 0%
Valine 0.145mg 0%
Histidine 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Gooseberry
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
23%
Shiitake
13%
Gooseberry
Minerals Daily Need Coverage Score
24%
Shiitake
10%
Gooseberry

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.038g)
Which food is richer in minerals?
Shiitake
Shiitake is relatively richer in minerals
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 2.38g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 17)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $0.8)
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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.