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Shiitake vs. Provolone — In-Depth Nutrition Comparison

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Summary of differences between shiitake and provolone

  • Shiitake has more vitamin B3, vitamin B5, vitamin B6, copper, and fiber; however, provolone is higher in calcium, phosphorus, zinc, and selenium.
  • Provolone covers your daily need for calcium, 75% more than shiitake.
  • Shiitake has less sodium.

These are the specific foods used in this comparison Mushrooms, shiitake, raw and Cheese, provolone.

Infographic

Shiitake vs Provolone 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more PotassiumPotassium +120.3%
Contains more CopperCopper +446.2%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +2200%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +37700%
Contains more IronIron +26.8%
Contains more ZincZinc +213.6%
Contains more PhosphorusPhosphorus +342.9%
Contains more SeleniumSelenium +154.4%

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%
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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin B3Vitamin B3 +2385.3%
Contains more Vitamin B5Vitamin B5 +215.1%
Contains more Vitamin B6Vitamin B6 +301.4%
Contains more FolateFolate +30%
Contains more Vitamin DVitamin D +25%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B2Vitamin B2 +47.9%
~equal in Vitamin C ~0mg

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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +217.3%
Contains more WaterWater +119.1%
Contains more ProteinProtein +1042%
Contains more FatsFats +5332.7%
Contains more OtherOther +536.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Provolone DV% diff.
Saturated fat 17.078g 78%
Calcium 2mg 756mg 75%
Vitamin B12 1.46µg 61%
Phosphorus 112mg 496mg 55%
Protein 2.24g 25.58g 47%
Fats 0.49g 26.62g 40%
Sodium 9mg 876mg 38%
Vitamin A 236µg 26%
Cholesterol 69mg 23%
Vitamin B3 3.877mg 0.156mg 23%
Vitamin B5 1.5mg 0.476mg 20%
Zinc 1.03mg 3.23mg 20%
Monounsaturated fat 7.393g 18%
Vitamin B6 0.293mg 0.073mg 17%
Calories 34kcal 351kcal 16%
Selenium 5.7µg 14.5µg 16%
Copper 0.142mg 0.026mg 13%
Manganese 0.23mg 0.01mg 10%
Fiber 2.5g 0g 10%
Vitamin B2 0.217mg 0.321mg 8%
Polyunsaturated fat 0.769g 5%
Potassium 304mg 138mg 5%
Choline 15.4mg 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Carbs 6.79g 2.14g 2%
Magnesium 20mg 28mg 2%
Folate 13µg 10µg 1%
Iron 0.41mg 0.52mg 1%
Vitamin D 0.4µg 0.5µg 1%
Net carbs 4.29g 2.14g N/A
Vitamin D 18IU 20IU 0%
Sugar 2.38g 0.56g N/A
Vitamin B1 0.015mg 0.019mg 0%
Tryptophan 0.011mg 0.345mg 0%
Threonine 0.134mg 0.982mg 0%
Isoleucine 0.111mg 1.091mg 0%
Leucine 0.189mg 2.297mg 0%
Lysine 0.134mg 2.646mg 0%
Methionine 0.033mg 0.686mg 0%
Phenylalanine 0.111mg 1.287mg 0%
Valine 0.145mg 1.64mg 0%
Histidine 0.056mg 1.115mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Provolone
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
32%
Provolone
Minerals Daily Need Coverage Score
24%
Shiitake
78%
Provolone

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 867mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 17.078g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $1.2)
Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 1.82g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food is richer in vitamins?
Provolone
Provolone 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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.