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Shiitake vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are shiitake and mustard Greens Raw different?

  • Shiitake is richer in vitamin B5, vitamin B3, selenium, vitamin B6, vitamin B2, phosphorus, and zinc, while mustard Greens Raw are higher in iron, calcium, and vitamin B1.
  • Shiitake covers your daily need for vitamin B5, 26% more than mustard Greens Raw.
  • Shiitake contains 6 times more selenium than mustard Greens Raw. Shiitake contains 5.7µg of selenium, while mustard Greens Raw contain 0.9µg.

Mushrooms, shiitake, raw and Mustard greens, raw types were used in this article.

Infographic

Shiitake vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ZincZinc +312%
Contains more PhosphorusPhosphorus +93.1%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +533.3%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +5650%
Contains more PotassiumPotassium +26.3%
Contains more IronIron +300%
Contains more CopperCopper +16.2%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +97.3%
Contains more Vitamin B3Vitamin B3 +384.6%
Contains more Vitamin B5Vitamin B5 +614.3%
Contains more Vitamin B6Vitamin B6 +62.8%
Contains more Vitamin B1Vitamin B1 +433.3%
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Shiitake Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 78%
Vitamin B5 1.5mg 0.21mg 26%
Vitamin B3 3.877mg 0.8mg 19%
Vitamin A 151µg 17%
Iron 0.41mg 1.64mg 15%
Vitamin E 2.01mg 13%
Calcium 2mg 115mg 11%
Manganese 0.23mg 10%
Selenium 5.7µg 0.9µg 9%
Vitamin B6 0.293mg 0.18mg 9%
Vitamin B2 0.217mg 0.11mg 8%
Phosphorus 112mg 58mg 8%
Zinc 1.03mg 0.25mg 7%
Vitamin B1 0.015mg 0.08mg 5%
Fiber 2.5g 3.2g 3%
Copper 0.142mg 0.165mg 3%
Magnesium 20mg 32mg 3%
Potassium 304mg 384mg 2%
Vitamin D 18IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Carbs 6.79g 4.67g 1%
Protein 2.24g 2.86g 1%
Calories 34kcal 27kcal 0%
Fats 0.49g 0.42g 0%
Net carbs 4.29g 1.47g N/A
Sugar 2.38g 1.32g N/A
Sodium 9mg 20mg 0%
Folate 13µg 12µg 0%
Choline 0.5mg 0%
Saturated fat 0.01g 0%
Monounsaturated fat 0.092g 0%
Polyunsaturated fat 0.038g 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%

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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +16.7%
Contains more CarbsCarbs +45.4%
Contains more ProteinProtein +27.7%
Contains more OtherOther +82.4%
~equal in Water ~90.7g

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.