Shiitake vs. Pumpkin — In-Depth Nutrition Comparison
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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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +124% |
| Contains more FatsFats | +390% |
~equal in
Carbs
~6.5g
~equal in
Water
~91.6g
~equal in
Other
~0.8g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
24%
16%
Comparison summary
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Shiitake is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated fat?
Shiitake is lower in Saturated fat (difference - 0.052g)
Which food is lower in glycemic index?
Shiitake is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Shiitake is relatively richer in minerals
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 8mg)
Which food is cheaper?
Pumpkin is cheaper (difference - $1.1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.