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Shiitake vs. Pork — In-Depth Nutrition Comparison

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Significant differences between Shiitake and Pork

  • Shiitake has more Vitamin B5, Fiber, Manganese, and Copper, however, Pork is richer in Selenium, Vitamin B1, Phosphorus, Vitamin B6, Zinc, and Vitamin B2.
  • Pork covers your daily Selenium needs 72% more than Shiitake.

Specific food types used in this comparison are Mushrooms, shiitake, raw and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Shiitake vs Pork 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%
Pork
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more CopperCopper +94.5%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +2455.6%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +39.1%
Contains more IronIron +112.2%
Contains more ZincZinc +132%
Contains more PhosphorusPhosphorus +119.6%
Contains more SeleniumSelenium +694.7%

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% 12% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Pork
10
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 2% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin B5Vitamin B5 +114.9%
Contains more FolateFolate +160%
Contains more Vitamin DVitamin D +225%
Contains more Vitamin B1Vitamin B1 +5746.7%
Contains more Vitamin B2Vitamin B2 +47.9%
Contains more Vitamin B3Vitamin B3 +29.9%
Contains more Vitamin B6Vitamin B6 +58.4%
~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
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +55.1%
Contains more ProteinProtein +1119.6%
Contains more FatsFats +2740.8%
Contains more OtherOther +20.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Pork Opinion
Calories 34kcal 242kcal Pork
Protein 2.24g 27.32g Pork
Fats 0.49g 13.92g Pork
Vitamin C 0.6mg Pork
Net carbs 4.29g 0g Shiitake
Carbs 6.79g 0g Shiitake
Cholesterol 80mg Shiitake
Vitamin D 18IU 53IU Pork
Magnesium 20mg 28mg Pork
Calcium 2mg 19mg Pork
Potassium 304mg 423mg Pork
Iron 0.41mg 0.87mg Pork
Sugar 2.38g 0g Pork
Fiber 2.5g 0g Shiitake
Copper 0.142mg 0.073mg Shiitake
Zinc 1.03mg 2.39mg Pork
Phosphorus 112mg 246mg Pork
Sodium 9mg 62mg Shiitake
Vitamin A 7IU Pork
Vitamin A 2µg Pork
Vitamin E 0.29mg Pork
Vitamin D 0.4µg 1.3µg Pork
Manganese 0.23mg 0.009mg Shiitake
Selenium 5.7µg 45.3µg Pork
Vitamin B1 0.015mg 0.877mg Pork
Vitamin B2 0.217mg 0.321mg Pork
Vitamin B3 3.877mg 5.037mg Pork
Vitamin B5 1.5mg 0.698mg Shiitake
Vitamin B6 0.293mg 0.464mg Pork
Vitamin B12 0.7µg Pork
Folate 13µg 5µg Shiitake
Choline 93.9mg Pork
Saturated Fat 5.23g Shiitake
Monounsaturated Fat 6.19g Pork
Polyunsaturated fat 1.2g Pork
Tryptophan 0.011mg 0.338mg Pork
Threonine 0.134mg 1.234mg Pork
Isoleucine 0.111mg 1.26mg Pork
Leucine 0.189mg 2.177mg Pork
Lysine 0.134mg 2.446mg Pork
Methionine 0.033mg 0.712mg Pork
Phenylalanine 0.111mg 1.086mg Pork
Valine 0.145mg 1.473mg Pork
Histidine 0.056mg 1.067mg Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Pork
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
24%
Shiitake
56%
Pork
Minerals Daily Need Coverage Score
24%
Shiitake
55%
Pork

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 5.23g)
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 32)
Which food is cheaper?
Pork
Pork is cheaper (difference - $0.5)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.