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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
44%
Minerals Daily Need Coverage Score
24%
195%
Comparison summary
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Shiitake is lower in Saturated fat (difference - 1.328g)
Which food is lower in glycemic index?
Shiitake is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 5mg)
Which food is cheaper?
Bran raw is cheaper (difference - $1.3)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins