Shiitake vs. Bran raw — In-Depth Nutrition Comparison
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Differences between shiitake and bran raw
- Shiitake has more vitamin B3, while bran raw has more manganese, vitamin B1, phosphorus, selenium, iron, fiber, magnesium, copper, and zinc.
- Bran raw's daily need coverage for manganese is 235% higher.
- Bran raw contains 4 times less vitamin B3 than shiitake. Shiitake contains 3.877mg of vitamin B3, while bran raw contains 0.934mg.
- Shiitake has a lower glycemic index. The glycemic index of shiitake is 32, while the glycemic index of bran raw is 56.
The food types used in this comparison are Mushrooms, shiitake, raw and Oat bran, raw.
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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 MagnesiumMagnesium | +1075% |
| Contains more CalciumCalcium | +2800% |
| Contains more PotassiumPotassium | +86.2% |
| Contains more IronIron | +1219.5% |
| Contains more CopperCopper | +183.8% |
| Contains more ZincZinc | +201.9% |
| Contains more PhosphorusPhosphorus | +555.4% |
| Contains less SodiumSodium | -55.6% |
| Contains more ManganeseManganese | +2347.8% |
| Contains more SeleniumSelenium | +693% |
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 B3Vitamin B3 | +315.1% |
| Contains more Vitamin B6Vitamin B6 | +77.6% |
| Contains more Vitamin B1Vitamin B1 | +7700% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.23mg | 5.63mg | 235% |
| Vitamin B1 | 0.015mg | 1.17mg | 96% |
| Phosphorus | 112mg | 734mg | 89% |
| Selenium | 5.7µg | 45.2µg | 72% |
| Iron | 0.41mg | 5.41mg | 63% |
| Fiber | 2.5g | 15.4g | 52% |
| Magnesium | 20mg | 235mg | 51% |
| Protein | 2.24g | 17.3g | 30% |
| Copper | 0.142mg | 0.403mg | 29% |
| Carbs | 6.79g | 66.22g | 20% |
| Zinc | 1.03mg | 3.11mg | 19% |
| Polyunsaturated fat | 2.766g | 18% | |
| Vitamin B3 | 3.877mg | 0.934mg | 18% |
| Calories | 34kcal | 246kcal | 11% |
| Vitamin B6 | 0.293mg | 0.165mg | 10% |
| Fats | 0.49g | 7.03g | 10% |
| Folate | 13µg | 52µg | 10% |
| Potassium | 304mg | 566mg | 8% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Saturated fat | 1.328g | 6% | |
| Calcium | 2mg | 58mg | 6% |
| Monounsaturated fat | 2.376g | 6% | |
| Vitamin K | 3.2µg | 3% | |
| Vitamin D | 0.4µg | 0µg | 2% |
| Vitamin D | 18IU | 0IU | 2% |
| Net carbs | 4.29g | 50.82g | N/A |
| Sugar | 2.38g | 1.45g | N/A |
| Sodium | 9mg | 4mg | 0% |
| Vitamin B2 | 0.217mg | 0.22mg | 0% |
| Vitamin B5 | 1.5mg | 1.494mg | 0% |
| Tryptophan | 0.011mg | 0.335mg | 0% |
| Threonine | 0.134mg | 0.502mg | 0% |
| Isoleucine | 0.111mg | 0.668mg | 0% |
| Leucine | 0.189mg | 1.374mg | 0% |
| Lysine | 0.134mg | 0.76mg | 0% |
| Methionine | 0.033mg | 0.335mg | 0% |
| Phenylalanine | 0.111mg | 0.908mg | 0% |
| Valine | 0.145mg | 0.964mg | 0% |
| Histidine | 0.056mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1270.1% |
| Contains more ProteinProtein | +672.3% |
| Contains more FatsFats | +1334.7% |
| Contains more CarbsCarbs | +875.3% |
| Contains more OtherOther | +291.9% |