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Shiitake vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between shiitake and orange juice

  • Shiitake is richer than orange juice in vitamin B5, vitamin B3, vitamin B6, vitamin B2, phosphorus, copper, selenium, manganese, fiber, and zinc.
  • Daily need coverage for vitamin B5 for shiitake is 26% higher.
  • Shiitake contains 57 times more selenium than orange juice. Shiitake contains 5.7µg of selenium, while orange juice contains 0.1µg.
  • Shiitake has a lower glycemic index than orange juice.

Food types used in this article are Mushrooms, shiitake, raw and Orange juice, raw.

Infographic

Shiitake vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +81.8%
Contains more PotassiumPotassium +52%
Contains more IronIron +105%
Contains more CopperCopper +222.7%
Contains more ZincZinc +1960%
Contains more PhosphorusPhosphorus +558.8%
Contains more ManganeseManganese +1542.9%
Contains more SeleniumSelenium +5600%
Contains more CalciumCalcium +450%
Contains less SodiumSodium -88.9%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +623.3%
Contains more Vitamin B3Vitamin B3 +869.3%
Contains more Vitamin B5Vitamin B5 +689.5%
Contains more Vitamin B6Vitamin B6 +632.5%
Contains more Vitamin B1Vitamin B1 +500%
Contains more FolateFolate +130.8%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shiitake Orange juice DV% diff.
Vitamin C 50mg 56%
Vitamin B5 1.5mg 0.19mg 26%
Vitamin B3 3.877mg 0.4mg 22%
Vitamin B6 0.293mg 0.04mg 19%
Vitamin B2 0.217mg 0.03mg 14%
Phosphorus 112mg 17mg 14%
Copper 0.142mg 0.044mg 11%
Selenium 5.7µg 0.1µg 10%
Zinc 1.03mg 0.05mg 9%
Manganese 0.23mg 0.014mg 9%
Fiber 2.5g 0.2g 9%
Vitamin B1 0.015mg 0.09mg 6%
Folate 13µg 30µg 4%
Protein 2.24g 0.7g 3%
Iron 0.41mg 0.2mg 3%
Potassium 304mg 200mg 3%
Magnesium 20mg 11mg 2%
Vitamin D 18IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Choline 6.2mg 1%
Calories 34kcal 45kcal 1%
Vitamin A 10µg 1%
Calcium 2mg 11mg 1%
Carbs 6.79g 10.4g 1%
Fats 0.49g 0.2g 0%
Net carbs 4.29g 10.2g N/A
Sugar 2.38g 8.4g N/A
Sodium 9mg 1mg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.024g 0%
Monounsaturated fat 0.036g 0%
Polyunsaturated fat 0.04g 0%
Tryptophan 0.011mg 0.002mg 0%
Threonine 0.134mg 0.008mg 0%
Isoleucine 0.111mg 0.008mg 0%
Leucine 0.189mg 0.013mg 0%
Lysine 0.134mg 0.009mg 0%
Methionine 0.033mg 0.003mg 0%
Phenylalanine 0.111mg 0.009mg 0%
Valine 0.145mg 0.011mg 0%
Histidine 0.056mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +220%
Contains more FatsFats +145%
Contains more OtherOther +85%
Contains more CarbsCarbs +53.2%
~equal in Water ~88.3g

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.