Shiitake vs. Leek — In-Depth Nutrition Comparison
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The main differences between shiitake and leek
- Shiitake is richer in vitamin B5, vitamin B3, vitamin B2, phosphorus, selenium, and zinc, yet leek is richer in iron, folate, manganese, and calcium.
- Daily need coverage for vitamin B5 for shiitake is 27% higher.
- Shiitake contains 10 times more vitamin B3 than leek. Shiitake contains 3.877mg of vitamin B3, while leek contains 0.4mg.
Food types used in this article are Mushrooms, shiitake, raw and Leeks, (bulb and lower leaf-portion), raw.
Infographic
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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.
| Contains more PotassiumPotassium | +68.9% |
| Contains more CopperCopper | +18.3% |
| Contains more ZincZinc | +758.3% |
| Contains more PhosphorusPhosphorus | +220% |
| Contains less SodiumSodium | -55% |
| Contains more SeleniumSelenium | +470% |
| Contains more MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +2850% |
| Contains more IronIron | +412.2% |
| Contains more ManganeseManganese | +109.1% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +623.3% |
| Contains more Vitamin B3Vitamin B3 | +869.3% |
| Contains more Vitamin B5Vitamin B5 | +971.4% |
| Contains more Vitamin B6Vitamin B6 | +25.8% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more FolateFolate | +392.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 39% | |
| Vitamin B5 | 1.5mg | 0.14mg | 27% |
| Vitamin B3 | 3.877mg | 0.4mg | 22% |
| Iron | 0.41mg | 2.1mg | 21% |
| Vitamin B2 | 0.217mg | 0.03mg | 14% |
| Vitamin C | 12mg | 13% | |
| Folate | 13µg | 64µg | 13% |
| Manganese | 0.23mg | 0.481mg | 11% |
| Phosphorus | 112mg | 35mg | 11% |
| Vitamin A | 83µg | 9% | |
| Selenium | 5.7µg | 1µg | 9% |
| Zinc | 1.03mg | 0.12mg | 8% |
| Calcium | 2mg | 59mg | 6% |
| Vitamin E | 0.92mg | 6% | |
| Vitamin B6 | 0.293mg | 0.233mg | 5% |
| Potassium | 304mg | 180mg | 4% |
| Vitamin B1 | 0.015mg | 0.06mg | 4% |
| Fiber | 2.5g | 1.8g | 3% |
| Copper | 0.142mg | 0.12mg | 2% |
| Magnesium | 20mg | 28mg | 2% |
| Vitamin D | 18IU | 0IU | 2% |
| Carbs | 6.79g | 14.15g | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Choline | 9.5mg | 2% | |
| Polyunsaturated fat | 0.166g | 1% | |
| Calories | 34kcal | 61kcal | 1% |
| Protein | 2.24g | 1.5g | 1% |
| Fats | 0.49g | 0.3g | 0% |
| Net carbs | 4.29g | 12.35g | N/A |
| Sugar | 2.38g | 3.9g | N/A |
| Sodium | 9mg | 20mg | 0% |
| Saturated fat | 0.04g | 0% | |
| Monounsaturated fat | 0.004g | 0% | |
| Tryptophan | 0.011mg | 0.012mg | 0% |
| Threonine | 0.134mg | 0.063mg | 0% |
| Isoleucine | 0.111mg | 0.052mg | 0% |
| Leucine | 0.189mg | 0.096mg | 0% |
| Lysine | 0.134mg | 0.078mg | 0% |
| Methionine | 0.033mg | 0.018mg | 0% |
| Phenylalanine | 0.111mg | 0.055mg | 0% |
| Valine | 0.145mg | 0.056mg | 0% |
| Histidine | 0.056mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +49.3% |
| Contains more FatsFats | +63.3% |
| Contains more CarbsCarbs | +108.4% |
| Contains more OtherOther | +41.9% |
~equal in
Water
~83g
