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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 from Liver is 219% higher.

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
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.
:
7
Liver
Contains more Magnesium +42.9%
Contains more Potassium +102.7%
Contains less Sodium -81.6%
Contains more Calcium +400%
Contains more Iron +4270.7%
Contains more Phosphorus +115.2%
Contains more Zinc +552.4%
Contains more Copper +346.5%
Contains more Manganese +30.4%
Contains more Selenium +1084.2%
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 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Magnesium +42.9%
Contains more Potassium +102.7%
Contains less Sodium -81.6%
Contains more Calcium +400%
Contains more Iron +4270.7%
Contains more Phosphorus +115.2%
Contains more Zinc +552.4%
Contains more Copper +346.5%
Contains more Manganese +30.4%
Contains more Selenium +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.
:
9
Liver
Contains more Vitamin B1 +1620%
Contains more Vitamin B2 +912%
Contains more Vitamin B3 +117.6%
Contains more Vitamin B5 +218.3%
Contains more Vitamin B6 +94.5%
Contains more Folate +1153.8%
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 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin B1 +1620%
Contains more Vitamin B2 +912%
Contains more Vitamin B3 +117.6%
Contains more Vitamin B5 +218.3%
Contains more Vitamin B6 +94.5%
Contains more Folate +1153.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Liver
Contains more Carbs +80.6%
Contains more Water +39.5%
Contains more Protein +1061.6%
Contains more Fats +798%
Contains more Other +102.7%
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
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 Carbs +80.6%
Contains more Water +39.5%
Contains more Protein +1061.6%
Contains more Fats +798%
Contains more Other +102.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shiitake Liver
Lower in Sodium ok
Lower in Cholesterol 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 Liver Opinion
Net carbs 4.29g 3.76g Shiitake
Protein 2.24g 26.02g Liver
Fats 0.49g 4.4g Liver
Carbs 6.79g 3.76g Shiitake
Calories 34kcal 165kcal Liver
Sugar 2.38g Liver
Fiber 2.5g 0g Shiitake
Calcium 2mg 10mg Liver
Iron 0.41mg 17.92mg Liver
Magnesium 20mg 14mg Shiitake
Phosphorus 112mg 241mg Liver
Potassium 304mg 150mg Shiitake
Sodium 9mg 49mg Shiitake
Zinc 1.03mg 6.72mg Liver
Copper 0.142mg 0.634mg Liver
Manganese 0.23mg 0.3mg Liver
Selenium 5.7µg 67.5µg Liver
Vitamin A 17997IU Liver
Vitamin A RAE 5405µg Liver
Vitamin D 18IU Shiitake
Vitamin D 0.4µg Shiitake
Vitamin C 23.6mg Liver
Vitamin B1 0.015mg 0.258mg Liver
Vitamin B2 0.217mg 2.196mg Liver
Vitamin B3 3.877mg 8.435mg Liver
Vitamin B5 1.5mg 4.774mg Liver
Vitamin B6 0.293mg 0.57mg Liver
Folate 13µg 163µg Liver
Vitamin B12 18.67µg Liver
Tryptophan 0.011mg 0.366mg Liver
Threonine 0.134mg 1.107mg Liver
Isoleucine 0.111mg 1.32mg Liver
Leucine 0.189mg 2.319mg Liver
Lysine 0.134mg 2.007mg Liver
Methionine 0.033mg 0.645mg Liver
Phenylalanine 0.111mg 1.274mg Liver
Valine 0.145mg 1.607mg Liver
Histidine 0.056mg 0.708mg Liver
Cholesterol 355mg Shiitake
Saturated Fat 1.41g Shiitake
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 0.63g Liver
Polyunsaturated fat 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Liver
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
397%
Liver
Minerals Daily Need Coverage Score
24%
Shiitake
161%
Liver

Comparison summary

Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 40mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 1.41g)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver 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. 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.