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Shiitake vs. Liver — In-Depth Nutrition Comparison

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How are shiitake and liver different?

  • Liver has more iron, vitamin B2, selenium, vitamin B5, copper, zinc, folate, vitamin B3, vitamin B6, and vitamin B1 than shiitake.
  • Daily need coverage for iron for liver is 219% higher.
  • Liver has a lower glycemic index (0) than shiitake (32).

Mushrooms, shiitake, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised are the varieties used in this article.

Infographic

Shiitake vs Liver infographic
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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%
Liver
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +42.9%
Contains more PotassiumPotassium +102.7%
Contains less SodiumSodium -81.6%
Contains more CalciumCalcium +400%
Contains more IronIron +4270.7%
Contains more CopperCopper +346.5%
Contains more ZincZinc +552.4%
Contains more PhosphorusPhosphorus +115.2%
Contains more ManganeseManganese +30.4%
Contains more SeleniumSelenium +1084.2%

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%
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1620%
Contains more Vitamin B2Vitamin B2 +912%
Contains more Vitamin B3Vitamin B3 +117.6%
Contains more Vitamin B5Vitamin B5 +218.3%
Contains more Vitamin B6Vitamin B6 +94.5%
Contains more FolateFolate +1153.8%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Shiitake Liver DV% diff.
Vitamin B12 18.67µg 778%
Vitamin A 5405µg 601%
Iron 0.41mg 17.92mg 219%
Vitamin B2 0.217mg 2.196mg 152%
Cholesterol 355mg 118%
Selenium 5.7µg 67.5µg 112%
Vitamin B5 1.5mg 4.774mg 65%
Copper 0.142mg 0.634mg 55%
Zinc 1.03mg 6.72mg 52%
Protein 2.24g 26.02g 48%
Folate 13µg 163µg 38%
Vitamin B3 3.877mg 8.435mg 28%
Vitamin C 23.6mg 26%
Vitamin B6 0.293mg 0.57mg 21%
Vitamin B1 0.015mg 0.258mg 20%
Phosphorus 112mg 241mg 18%
Fiber 2.5g 0g 10%
Polyunsaturated fat 1.05g 7%
Calories 34kcal 165kcal 7%
Fats 0.49g 4.4g 6%
Saturated fat 1.41g 6%
Potassium 304mg 150mg 5%
Manganese 0.23mg 0.3mg 3%
Vitamin D 18IU 2%
Monounsaturated fat 0.63g 2%
Vitamin D 0.4µg 2%
Sodium 9mg 49mg 2%
Magnesium 20mg 14mg 1%
Carbs 6.79g 3.76g 1%
Calcium 2mg 10mg 1%
Net carbs 4.29g 3.76g N/A
Sugar 2.38g N/A
Tryptophan 0.011mg 0.366mg 0%
Threonine 0.134mg 1.107mg 0%
Isoleucine 0.111mg 1.32mg 0%
Leucine 0.189mg 2.319mg 0%
Lysine 0.134mg 2.007mg 0%
Methionine 0.033mg 0.645mg 0%
Phenylalanine 0.111mg 1.274mg 0%
Valine 0.145mg 1.607mg 0%
Histidine 0.056mg 0.708mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g N/A

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
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +80.6%
Contains more WaterWater +39.5%
Contains more ProteinProtein +1061.6%
Contains more FatsFats +798%
Contains more OtherOther +102.7%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.