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  6. Shiitake vs. Groat

Shiitake vs. Groat — In-Depth Nutrition Comparison

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What are the main differences between Shiitake and Groat?

  • Groat has more Copper, Magnesium, Manganese, Phosphorus, Fiber, Iron, Vitamin B3, Vitamin B2, Zinc, and Vitamin B1 than Shiitake.
  • Groat's daily need coverage for Copper is 106% higher.

We used Mushrooms, shiitake, raw and Buckwheat types in this comparison.

Infographic

Shiitake vs Groat 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.
Shiitake
Shiitake
0
:
10
Groat
Groat
Contains more Calcium +800%
Contains more Iron +436.6%
Contains more Magnesium +1055%
Contains more Phosphorus +209.8%
Contains more Potassium +51.3%
Contains less Sodium -88.9%
Contains more Zinc +133%
Contains more Copper +674.6%
Contains more Manganese +465.2%
Contains more Selenium +45.6%
Shiitake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +800%
Contains more Iron +436.6%
Contains more Magnesium +1055%
Contains more Phosphorus +209.8%
Contains more Potassium +51.3%
Contains less Sodium -88.9%
Contains more Zinc +133%
Contains more Copper +674.6%
Contains more Manganese +465.2%
Contains more Selenium +45.6%

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.
Shiitake
Shiitake
3
:
7
Groat
Groat
Contains more Vitamin D +∞%
Contains more Vitamin B5 +21.7%
Contains more Vitamin B6 +39.5%
Contains more Vitamin B1 +573.3%
Contains more Vitamin B2 +95.9%
Contains more Vitamin B3 +81.1%
Contains more Folate +130.8%
Shiitake
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%
Groat
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% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +21.7%
Contains more Vitamin B6 +39.5%
Contains more Vitamin B1 +573.3%
Contains more Vitamin B2 +95.9%
Contains more Vitamin B3 +81.1%
Contains more Folate +130.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shiitake
Shiitake
1
:
4
Groat
Groat
Contains more Water +820.4%
Contains more Protein +491.5%
Contains more Fats +593.9%
Contains more Carbs +953%
Contains more Other +183.8%
Shiitake
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Water +820.4%
Contains more Protein +491.5%
Contains more Fats +593.9%
Contains more Carbs +953%
Contains more Other +183.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Groat Opinion
Net carbs 4.29g 61.5g Groat
Protein 2.24g 13.25g Groat
Fats 0.49g 3.4g Groat
Carbs 6.79g 71.5g Groat
Calories 34kcal 343kcal Groat
Sugar 2.38g Groat
Fiber 2.5g 10g Groat
Calcium 2mg 18mg Groat
Iron 0.41mg 2.2mg Groat
Magnesium 20mg 231mg Groat
Phosphorus 112mg 347mg Groat
Potassium 304mg 460mg Groat
Sodium 9mg 1mg Groat
Zinc 1.03mg 2.4mg Groat
Copper 0.142mg 1.1mg Groat
Manganese 0.23mg 1.3mg Groat
Selenium 5.7µg 8.3µg Groat
Vitamin D 18IU 0IU Shiitake
Vitamin D 0.4µg 0µg Shiitake
Vitamin B1 0.015mg 0.101mg Groat
Vitamin B2 0.217mg 0.425mg Groat
Vitamin B3 3.877mg 7.02mg Groat
Vitamin B5 1.5mg 1.233mg Shiitake
Vitamin B6 0.293mg 0.21mg Shiitake
Folate 13µg 30µg Groat
Tryptophan 0.011mg 0.192mg Groat
Threonine 0.134mg 0.506mg Groat
Isoleucine 0.111mg 0.498mg Groat
Leucine 0.189mg 0.832mg Groat
Lysine 0.134mg 0.672mg Groat
Methionine 0.033mg 0.172mg Groat
Phenylalanine 0.111mg 0.52mg Groat
Valine 0.145mg 0.678mg Groat
Histidine 0.056mg 0.309mg Groat
Saturated Fat 0.741g Shiitake
Monounsaturated Fat 1.04g Groat
Polyunsaturated fat 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Groat
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
33%
Groat
Minerals Daily Need Coverage Score
24%
Shiitake
109%
Groat

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 - 0.741g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 22)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $1.3)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.38g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.