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Shiitake vs. Kiwi — In-Depth Nutrition Comparison

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What are the main differences between shiitake and kiwi?

  • Shiitake has more vitamin B5, vitamin B3, vitamin B6, vitamin B2, phosphorus, selenium, zinc, and manganese than kiwi.
  • Shiitake's daily need coverage for vitamin B5 is 26% higher.
  • Kiwi has 29 times less selenium than shiitake. Shiitake has 5.7µg of selenium, while kiwi has 0.2µg.
  • Shiitake is lower in sugar.
  • Kiwi has a higher glycemic index (58) than shiitake (32).

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

Infographic

Shiitake vs Kiwi 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%
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +17.6%
Contains more IronIron +32.3%
Contains more ZincZinc +635.7%
Contains more PhosphorusPhosphorus +229.4%
Contains more ManganeseManganese +134.7%
Contains more SeleniumSelenium +2750%
Contains more CalciumCalcium +1600%
Contains less SodiumSodium -66.7%
~equal in Potassium ~312mg
~equal in Copper ~0.13mg

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%
Kiwi
7
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +768%
Contains more Vitamin B3Vitamin B3 +1037%
Contains more Vitamin B5Vitamin B5 +719.7%
Contains more Vitamin B6Vitamin B6 +365.1%
Contains more Vitamin B1Vitamin B1 +80%
Contains more FolateFolate +92.3%
~equal in Vitamin B12 ~0µg

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
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +96.5%
Contains more OtherOther +21.3%
Contains more CarbsCarbs +115.9%
~equal in Fats ~0.52g
~equal in Water ~83.07g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Kiwi
5
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +72.7%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Kiwi DV% diff.
Vitamin C 92.7mg 103%
Vitamin K 40.3µg 34%
Vitamin B5 1.5mg 0.183mg 26%
Vitamin B3 3.877mg 0.341mg 22%
Vitamin B6 0.293mg 0.063mg 18%
Vitamin B2 0.217mg 0.025mg 15%
Phosphorus 112mg 34mg 11%
Selenium 5.7µg 0.2µg 10%
Vitamin E 1.46mg 10%
Zinc 1.03mg 0.14mg 8%
Manganese 0.23mg 0.098mg 6%
Fructose 0g 4.35g 5%
Carbs 6.79g 14.66g 3%
Folate 13µg 25µg 3%
Calcium 2mg 34mg 3%
Fiber 2.5g 3g 2%
Vitamin D 18IU 0IU 2%
Polyunsaturated fat 0.287g 2%
Vitamin D 0.4µg 0µg 2%
Protein 2.24g 1.14g 2%
Choline 7.8mg 1%
Copper 0.142mg 0.13mg 1%
Calories 34kcal 61kcal 1%
Magnesium 20mg 17mg 1%
Iron 0.41mg 0.31mg 1%
Vitamin B1 0.015mg 0.027mg 1%
Fats 0.49g 0.52g 0%
Net carbs 4.29g 11.66g N/A
Potassium 304mg 312mg 0%
Sugar 2.38g 8.99g N/A
Sodium 9mg 3mg 0%
Vitamin A 4µg 0%
Saturated fat 0.029g 0%
Monounsaturated fat 0.047g 0%
Tryptophan 0.011mg 0.015mg 0%
Threonine 0.134mg 0.047mg 0%
Isoleucine 0.111mg 0.051mg 0%
Leucine 0.189mg 0.066mg 0%
Lysine 0.134mg 0.061mg 0%
Methionine 0.033mg 0.024mg 0%
Phenylalanine 0.111mg 0.044mg 0%
Valine 0.145mg 0.057mg 0%
Histidine 0.056mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Kiwi
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
39%
Kiwi
Minerals Daily Need Coverage Score
24%
Shiitake
14%
Kiwi

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 6.61g)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.029g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Shiitake
Shiitake is relatively richer in minerals
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 6mg)
Which food is cheaper?
Kiwi
Kiwi 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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.