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  6. Shiitake vs. Bran raw

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.

The food types used in this comparison are Mushrooms, shiitake, raw and Oat bran, raw.

Infographic

Shiitake vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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.
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% 12% 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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B5 ~1.494mg
~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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Bran raw Opinion
Calories 34kcal 246kcal Bran raw
Protein 2.24g 17.3g Bran raw
Fats 0.49g 7.03g Bran raw
Net carbs 4.29g 50.82g Bran raw
Carbs 6.79g 66.22g Bran raw
Vitamin D 18IU 0IU Shiitake
Magnesium 20mg 235mg Bran raw
Calcium 2mg 58mg Bran raw
Potassium 304mg 566mg Bran raw
Iron 0.41mg 5.41mg Bran raw
Sugar 2.38g 1.45g Bran raw
Fiber 2.5g 15.4g Bran raw
Copper 0.142mg 0.403mg Bran raw
Zinc 1.03mg 3.11mg Bran raw
Phosphorus 112mg 734mg Bran raw
Sodium 9mg 4mg Bran raw
Vitamin E 1.01mg Bran raw
Vitamin D 0.4µg 0µg Shiitake
Manganese 0.23mg 5.63mg Bran raw
Selenium 5.7µg 45.2µg Bran raw
Vitamin B1 0.015mg 1.17mg Bran raw
Vitamin B2 0.217mg 0.22mg Bran raw
Vitamin B3 3.877mg 0.934mg Shiitake
Vitamin B5 1.5mg 1.494mg Shiitake
Vitamin B6 0.293mg 0.165mg Shiitake
Vitamin K 3.2µg Bran raw
Folate 13µg 52µg Bran raw
Choline 32.2mg Bran raw
Saturated Fat 1.328g Shiitake
Monounsaturated Fat 2.376g Bran raw
Polyunsaturated fat 2.766g Bran raw
Tryptophan 0.011mg 0.335mg Bran raw
Threonine 0.134mg 0.502mg Bran raw
Isoleucine 0.111mg 0.668mg Bran raw
Leucine 0.189mg 1.374mg Bran raw
Lysine 0.134mg 0.76mg Bran raw
Methionine 0.033mg 0.335mg Bran raw
Phenylalanine 0.111mg 0.908mg Bran raw
Valine 0.145mg 0.964mg Bran raw
Histidine 0.056mg 0.41mg Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
24%
Shiitake
44%
Bran raw
Minerals Daily Need Coverage Score
24%
Shiitake
195%
Bran raw

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 1.328g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 5mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.3)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.