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Shiitake vs. Matzo — In-Depth Nutrition Comparison

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A recap on the differences between shiitake and matzo

  • Shiitake is higher in vitamin B5, vitamin B6, copper, and potassium, yet matzo is higher in selenium, iron, vitamin B1, manganese, and vitamin B2.
  • Matzo covers your daily selenium needs 57% more than shiitake.
  • Shiitake contains 3 times more vitamin B5 than matzo. While shiitake contains 1.5mg of vitamin B5, matzo contains only 0.443mg.

Food varieties used in this article are Mushrooms, shiitake, raw and Crackers, matzo, plain.

Infographic

Shiitake vs Matzo 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.
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%
Matzo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more PotassiumPotassium +171.4%
Contains more CopperCopper +136.7%
Contains more ZincZinc +51.5%
Contains more PhosphorusPhosphorus +25.8%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +550%
Contains more IronIron +670.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +182.6%
Contains more SeleniumSelenium +547.4%

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%
Matzo
6
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +238.6%
Contains more Vitamin B6Vitamin B6 +154.8%
Contains more Vitamin B1Vitamin B1 +2480%
Contains more Vitamin B2Vitamin B2 +34.1%
Contains more FolateFolate +30.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~3.892mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shiitake Matzo DV% diff.
Selenium 5.7µg 36.9µg 57%
Iron 0.41mg 3.16mg 34%
Vitamin B1 0.015mg 0.387mg 31%
Carbs 6.79g 83.7g 26%
Vitamin B5 1.5mg 0.443mg 21%
Manganese 0.23mg 0.65mg 18%
Calories 34kcal 395kcal 18%
Protein 2.24g 10g 16%
Vitamin B6 0.293mg 0.115mg 14%
Copper 0.142mg 0.06mg 9%
Potassium 304mg 112mg 6%
Vitamin B2 0.217mg 0.291mg 6%
Polyunsaturated fat 0.603g 4%
Zinc 1.03mg 0.68mg 3%
Phosphorus 112mg 89mg 3%
Fiber 2.5g 3g 2%
Choline 10.8mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 18IU 0IU 2%
Calcium 2mg 13mg 1%
Saturated fat 0.226g 1%
Folate 13µg 17µg 1%
Fats 0.49g 1.4g 1%
Magnesium 20mg 25mg 1%
Net carbs 4.29g 80.7g N/A
Sugar 2.38g 0.29g N/A
Sodium 9mg 0mg 0%
Vitamin E 0.06mg 0%
Vitamin B3 3.877mg 3.892mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.127g 0%
Tryptophan 0.011mg 0.116mg 0%
Threonine 0.134mg 0.267mg 0%
Isoleucine 0.111mg 0.371mg 0%
Leucine 0.189mg 0.692mg 0%
Lysine 0.134mg 0.193mg 0%
Methionine 0.033mg 0.176mg 0%
Phenylalanine 0.111mg 0.494mg 0%
Valine 0.145mg 0.42mg 0%
Histidine 0.056mg 0.213mg 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
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more WaterWater +1987%
Contains more OtherOther +23.3%
Contains more ProteinProtein +346.4%
Contains more FatsFats +185.7%
Contains more CarbsCarbs +1132.7%

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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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.