Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Mushrooms
  4. Shiitake
  5. Compare
  6. Shiitake vs. Pumpkin

Shiitake vs. Pumpkin — In-Depth Nutrition Comparison

Compare

Significant differences between shiitake and pumpkin

  • The amount of vitamin B5, vitamin B3, vitamin B6, selenium, phosphorus, vitamin B2, fiber, and zinc in shiitake is higher than in pumpkin.
  • Shiitake covers your daily vitamin B5 needs 24% more than pumpkin.
  • Pumpkin has 19 times less selenium than shiitake. Shiitake has 5.7µg of selenium, while pumpkin has 0.3µg.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of shiitake is 32.

Specific food types used in this comparison are Mushrooms, shiitake, raw and Pumpkin, raw.

Infographic

Shiitake vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +66.7%
Contains more CopperCopper +11.8%
Contains more ZincZinc +221.9%
Contains more PhosphorusPhosphorus +154.5%
Contains more ManganeseManganese +84%
Contains more SeleniumSelenium +1800%
Contains more CalciumCalcium +950%
Contains more PotassiumPotassium +11.8%
Contains more IronIron +95.1%
Contains less SodiumSodium -88.9%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +97.3%
Contains more Vitamin B3Vitamin B3 +546.2%
Contains more Vitamin B5Vitamin B5 +403.4%
Contains more Vitamin B6Vitamin B6 +380.3%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more FolateFolate +23.1%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shiitake Pumpkin DV% diff.
Vitamin A 426µg 47%
Vitamin B5 1.5mg 0.298mg 24%
Vitamin B3 3.877mg 0.6mg 20%
Vitamin B6 0.293mg 0.061mg 18%
Phosphorus 112mg 44mg 10%
Selenium 5.7µg 0.3µg 10%
Vitamin C 9mg 10%
Fiber 2.5g 0.5g 8%
Vitamin B2 0.217mg 0.11mg 8%
Vitamin E 1.06mg 7%
Zinc 1.03mg 0.32mg 6%
Iron 0.41mg 0.8mg 5%
Manganese 0.23mg 0.125mg 5%
Vitamin B1 0.015mg 0.05mg 3%
Protein 2.24g 1g 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 18IU 0IU 2%
Magnesium 20mg 12mg 2%
Copper 0.142mg 0.127mg 2%
Calcium 2mg 21mg 2%
Fats 0.49g 0.1g 1%
Folate 13µg 16µg 1%
Vitamin K 1.1µg 1%
Potassium 304mg 340mg 1%
Choline 8.2mg 1%
Calories 34kcal 26kcal 0%
Carbs 6.79g 6.5g 0%
Net carbs 4.29g 6g N/A
Sugar 2.38g 2.76g N/A
Sodium 9mg 1mg 0%
Saturated fat 0.052g 0%
Monounsaturated fat 0.013g 0%
Polyunsaturated fat 0.005g 0%
Tryptophan 0.011mg 0.012mg 0%
Threonine 0.134mg 0.029mg 0%
Isoleucine 0.111mg 0.031mg 0%
Leucine 0.189mg 0.046mg 0%
Lysine 0.134mg 0.054mg 0%
Methionine 0.033mg 0.011mg 0%
Phenylalanine 0.111mg 0.032mg 0%
Valine 0.145mg 0.035mg 0%
Histidine 0.056mg 0.016mg 0%

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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +124%
Contains more FatsFats +390%
~equal in Carbs ~6.5g
~equal in Water ~91.6g
~equal in Other ~0.8g

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.