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Shiitake vs. Bran — In-Depth Nutrition Comparison

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Important differences between Shiitake and Bran

  • Shiitake has more Vitamin B5, Vitamin B3, Vitamin B6, Vitamin B2, Copper, and Potassium, however, Bran has more Manganese, Vitamin B1, and Iron.
  • Bran's daily need coverage for Manganese is 32% more.
  • Shiitake has 27 times more Vitamin B3 than Bran. Shiitake has 3.877mg of Vitamin B3, while Bran has 0.144mg.

The food varieties used in the comparison are Mushrooms, shiitake, raw and Oat bran, cooked.

Infographic

Shiitake vs Bran 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.
:
7
Bran
Contains more Potassium +230.4%
Contains more Zinc +94.3%
Contains more Copper +115.2%
Contains more Calcium +400%
Contains more Iron +114.6%
Contains more Magnesium +100%
Contains less Sodium -88.9%
Contains more Manganese +319.1%
Contains more Selenium +35.1%
Equal in Phosphorus - 119
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Potassium +230.4%
Contains more Zinc +94.3%
Contains more Copper +115.2%
Contains more Calcium +400%
Contains more Iron +114.6%
Contains more Magnesium +100%
Contains less Sodium -88.9%
Contains more Manganese +319.1%
Contains more Selenium +35.1%
Equal in Phosphorus - 119

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.
:
4
Bran
Contains more Vitamin D +∞%
Contains more Vitamin B2 +538.2%
Contains more Vitamin B3 +2592.4%
Contains more Vitamin B5 +591.2%
Contains more Vitamin B6 +1072%
Contains more Folate +116.7%
Contains more Vitamin B1 +966.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 12% 0% 4% 51% 73% 90% 68% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +538.2%
Contains more Vitamin B3 +2592.4%
Contains more Vitamin B5 +591.2%
Contains more Vitamin B6 +1072%
Contains more Folate +116.7%
Contains more Vitamin B1 +966.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Bran
Contains more Other +51%
Contains more Protein +43.3%
Contains more Fats +75.5%
Contains more Carbs +68.5%
Equal in Water - 84
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Other +51%
Contains more Protein +43.3%
Contains more Fats +75.5%
Contains more Carbs +68.5%
Equal in Water - 84

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
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Shiitake Bran Opinion
Net carbs 4.29g 8.84g Bran
Protein 2.24g 3.21g Bran
Fats 0.49g 0.86g Bran
Carbs 6.79g 11.44g Bran
Calories 34kcal 40kcal Bran
Sugar 2.38g Bran
Fiber 2.5g 2.6g Bran
Calcium 2mg 10mg Bran
Iron 0.41mg 0.88mg Bran
Magnesium 20mg 40mg Bran
Phosphorus 112mg 119mg Bran
Potassium 304mg 92mg Shiitake
Sodium 9mg 1mg Bran
Zinc 1.03mg 0.53mg Shiitake
Copper 0.142mg 0.066mg Shiitake
Manganese 0.23mg 0.964mg Bran
Selenium 5.7µg 7.7µg Bran
Vitamin D 18IU 0IU Shiitake
Vitamin D 0.4µg 0µg Shiitake
Vitamin B1 0.015mg 0.16mg Bran
Vitamin B2 0.217mg 0.034mg Shiitake
Vitamin B3 3.877mg 0.144mg Shiitake
Vitamin B5 1.5mg 0.217mg Shiitake
Vitamin B6 0.293mg 0.025mg Shiitake
Folate 13µg 6µg Shiitake
Tryptophan 0.011mg 0.057mg Bran
Threonine 0.134mg 0.086mg Shiitake
Isoleucine 0.111mg 0.114mg Bran
Leucine 0.189mg 0.235mg Bran
Lysine 0.134mg 0.13mg Shiitake
Methionine 0.033mg 0.057mg Bran
Phenylalanine 0.111mg 0.155mg Bran
Valine 0.145mg 0.165mg Bran
Histidine 0.056mg 0.07mg Bran
Saturated Fat 0.163g Shiitake
Monounsaturated Fat 0.291g Bran
Polyunsaturated fat 0.339g Bran

Which food is preferable for your diet?

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

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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
25%
Shiitake
6%
Bran
Minerals Daily Need Coverage Score
24%
Shiitake
33%
Bran

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 - 0.163g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 2.38g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.