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Shiitake vs. Prunes — In-Depth Nutrition Comparison

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How are Shiitake and Prunes different?

  • Shiitake is higher in Vitamin B5, Vitamin B3, Selenium, Vitamin B6, Phosphorus, and Zinc, however, Prunes is richer in Fiber, Copper, Potassium, and Iron.
  • Daily need coverage for Vitamin B5 from Shiitake is 22% higher.
  • Shiitake contains 19 times more Selenium than Prunes. While Shiitake contains 5.7µg of Selenium, Prunes contains only 0.3µg.

Mushrooms, shiitake, raw and Plums, dried (prunes), uncooked are the varieties used in this article.

Infographic

Shiitake vs Prunes 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.
Contains more Phosphorus +62.3%
Contains more Zinc +134.1%
Contains more Selenium +1800%
Contains more Calcium +2050%
Contains more Iron +126.8%
Contains more Magnesium +105%
Contains more Potassium +140.8%
Contains less Sodium -77.8%
Contains more Copper +97.9%
Contains more Manganese +30%
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 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Phosphorus +62.3%
Contains more Zinc +134.1%
Contains more Selenium +1800%
Contains more Calcium +2050%
Contains more Iron +126.8%
Contains more Magnesium +105%
Contains more Potassium +140.8%
Contains less Sodium -77.8%
Contains more Copper +97.9%
Contains more Manganese +30%

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.
:
6
Prunes
Contains more Vitamin D +∞%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +106%
Contains more Vitamin B5 +255.5%
Contains more Vitamin B6 +42.9%
Contains more Folate +225%
Contains more Vitamin B1 +240%
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 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +106%
Contains more Vitamin B5 +255.5%
Contains more Vitamin B6 +42.9%
Contains more Folate +225%
Contains more Vitamin B1 +240%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +28.9%
Contains more Water +190.2%
Contains more Carbs +840.8%
Contains more Other +256.8%
Equal in Protein - 2.18
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Fats +28.9%
Contains more Water +190.2%
Contains more Carbs +840.8%
Contains more Other +256.8%
Equal in Protein - 2.18

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +969.7%
Contains more Fructose +∞%
Contains more Maltose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +969.7%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Prunes Opinion
Net carbs 4.29g 56.78g Prunes
Protein 2.24g 2.18g Shiitake
Fats 0.49g 0.38g Shiitake
Carbs 6.79g 63.88g Prunes
Calories 34kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 0g 12.45g Prunes
Sugar 2.38g 38.13g Shiitake
Fiber 2.5g 7.1g Prunes
Calcium 2mg 43mg Prunes
Iron 0.41mg 0.93mg Prunes
Magnesium 20mg 41mg Prunes
Phosphorus 112mg 69mg Shiitake
Potassium 304mg 732mg Prunes
Sodium 9mg 2mg Prunes
Zinc 1.03mg 0.44mg Shiitake
Copper 0.142mg 0.281mg Prunes
Manganese 0.23mg 0.299mg Prunes
Selenium 5.7µg 0.3µg Shiitake
Vitamin A 781IU Prunes
Vitamin A RAE 39µg Prunes
Vitamin E 0.43mg Prunes
Vitamin D 18IU 0IU Shiitake
Vitamin D 0.4µg 0µg Shiitake
Vitamin C 0.6mg Prunes
Vitamin B1 0.015mg 0.051mg Prunes
Vitamin B2 0.217mg 0.186mg Shiitake
Vitamin B3 3.877mg 1.882mg Shiitake
Vitamin B5 1.5mg 0.422mg Shiitake
Vitamin B6 0.293mg 0.205mg Shiitake
Folate 13µg 4µg Shiitake
Vitamin K 59.5µg Prunes
Tryptophan 0.011mg 0.025mg Prunes
Threonine 0.134mg 0.049mg Shiitake
Isoleucine 0.111mg 0.041mg Shiitake
Leucine 0.189mg 0.066mg Shiitake
Lysine 0.134mg 0.05mg Shiitake
Methionine 0.033mg 0.016mg Shiitake
Phenylalanine 0.111mg 0.052mg Shiitake
Valine 0.145mg 0.056mg Shiitake
Histidine 0.056mg 0.027mg Shiitake
Saturated Fat 0.088g Shiitake
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Prunes
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
31%
Prunes
Minerals Daily Need Coverage Score
24%
Shiitake
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 35.75g)
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 - 0.088g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $0.7)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.