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Shiitake vs. Orange — In-Depth Nutrition Comparison

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How are shiitake and oranges different?

  • Shiitake is richer in vitamin B5, vitamin B3, vitamin B6, phosphorus, vitamin B2, copper, selenium, manganese, and zinc, while oranges are higher in vitamin B1.
  • Shiitake covers your daily need for vitamin B5, 25% more than oranges.
  • Shiitake contains 15 times more zinc than oranges. Shiitake contains 1.03mg of zinc, while oranges contain 0.07mg.
  • Oranges have a higher glycemic index (45) than shiitake (32).

Mushrooms, shiitake, raw and Oranges, raw, all commercial varieties types were used in this article.

Infographic

Shiitake vs Orange 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%
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +68%
Contains more IronIron +310%
Contains more CopperCopper +215.6%
Contains more ZincZinc +1371.4%
Contains more PhosphorusPhosphorus +700%
Contains more ManganeseManganese +820%
Contains more SeleniumSelenium +1040%
Contains more CalciumCalcium +1900%
Contains less SodiumSodium -100%

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%
Orange
6
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +442.5%
Contains more Vitamin B3Vitamin B3 +1274.8%
Contains more Vitamin B5Vitamin B5 +500%
Contains more Vitamin B6Vitamin B6 +388.3%
Contains more Vitamin B1Vitamin B1 +480%
Contains more FolateFolate +130.8%
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +138.3%
Contains more FatsFats +308.3%
Contains more OtherOther +68.2%
Contains more CarbsCarbs +73%
~equal in Water ~86.75g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Orange DV% diff.
Vitamin C 53.2mg 59%
Vitamin B5 1.5mg 0.25mg 25%
Vitamin B3 3.877mg 0.282mg 22%
Vitamin B6 0.293mg 0.06mg 18%
Vitamin B2 0.217mg 0.04mg 14%
Phosphorus 112mg 14mg 14%
Copper 0.142mg 0.045mg 11%
Manganese 0.23mg 0.025mg 9%
Zinc 1.03mg 0.07mg 9%
Selenium 5.7µg 0.5µg 9%
Vitamin B1 0.015mg 0.087mg 6%
Iron 0.41mg 0.1mg 4%
Potassium 304mg 181mg 4%
Calcium 2mg 40mg 4%
Folate 13µg 30µg 4%
Protein 2.24g 0.94g 3%
Magnesium 20mg 10mg 2%
Vitamin D 18IU 0IU 2%
Carbs 6.79g 11.75g 2%
Choline 8.4mg 2%
Vitamin D 0.4µg 0µg 2%
Calories 34kcal 47kcal 1%
Vitamin E 0.18mg 1%
Vitamin A 11µg 1%
Fats 0.49g 0.12g 1%
Net carbs 4.29g 9.35g N/A
Sugar 2.38g 9.35g N/A
Fiber 2.5g 2.4g 0%
Sodium 9mg 0mg 0%
Saturated fat 0.015g 0%
Monounsaturated fat 0.023g 0%
Polyunsaturated fat 0.025g 0%
Tryptophan 0.011mg 0.009mg 0%
Threonine 0.134mg 0.015mg 0%
Isoleucine 0.111mg 0.025mg 0%
Leucine 0.189mg 0.023mg 0%
Lysine 0.134mg 0.047mg 0%
Methionine 0.033mg 0.02mg 0%
Phenylalanine 0.111mg 0.031mg 0%
Valine 0.145mg 0.04mg 0%
Histidine 0.056mg 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Shiitake
21%
Orange
Minerals Daily Need Coverage Score
24%
Shiitake
7%
Orange

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 6.97g)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.015g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Shiitake
Shiitake is relatively richer in minerals
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 9mg)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.9)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.