Shiitake vs. Quinoa — In-Depth Nutrition Comparison
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A recap on differences between shiitake and quinoa
- Shiitake is higher in vitamin B3, vitamin B6, and vitamin B2, yet quinoa is higher in manganese, iron, magnesium, vitamin B1, folate, phosphorus, and copper.
- Shiitake covers your daily vitamin B3 needs 22% more than quinoa.
- Shiitake contains 2 times more vitamin B6 than quinoa. While shiitake contains 0.293mg of vitamin B6, quinoa contains only 0.123mg.
- The glycemic index of shiitake is lower.
Food varieties used in this article are Mushrooms, shiitake, raw and Quinoa, cooked.
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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 PotassiumPotassium | +76.7% |
| Contains more SeleniumSelenium | +103.6% |
| Contains more MagnesiumMagnesium | +220% |
| Contains more CalciumCalcium | +750% |
| Contains more IronIron | +263.4% |
| Contains more CopperCopper | +35.2% |
| Contains more PhosphorusPhosphorus | +35.7% |
| Contains less SodiumSodium | -22.2% |
| Contains more ManganeseManganese | +174.3% |
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 | +841% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +138.2% |
| Contains more Vitamin B1Vitamin B1 | +613.3% |
| Contains more FolateFolate | +223.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 1.5mg | 30% | |
| Vitamin B3 | 3.877mg | 0.412mg | 22% |
| Manganese | 0.23mg | 0.631mg | 17% |
| Iron | 0.41mg | 1.49mg | 14% |
| Vitamin B6 | 0.293mg | 0.123mg | 13% |
| Magnesium | 20mg | 64mg | 10% |
| Vitamin B1 | 0.015mg | 0.107mg | 8% |
| Vitamin B2 | 0.217mg | 0.11mg | 8% |
| Polyunsaturated fat | 1.078g | 7% | |
| Starch | 17.63g | 7% | |
| Folate | 13µg | 42µg | 7% |
| Phosphorus | 112mg | 152mg | 6% |
| Copper | 0.142mg | 0.192mg | 6% |
| Selenium | 5.7µg | 2.8µg | 5% |
| Carbs | 6.79g | 21.3g | 5% |
| Choline | 23mg | 4% | |
| Protein | 2.24g | 4.4g | 4% |
| Calories | 34kcal | 120kcal | 4% |
| Potassium | 304mg | 172mg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Vitamin D | 0.4µg | 0µg | 2% |
| Calcium | 2mg | 17mg | 2% |
| Fats | 0.49g | 1.92g | 2% |
| Vitamin D | 18IU | 0IU | 2% |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Fiber | 2.5g | 2.8g | 1% |
| Zinc | 1.03mg | 1.09mg | 1% |
| Net carbs | 4.29g | 18.5g | N/A |
| Sugar | 2.38g | 0.87g | N/A |
| Sodium | 9mg | 7mg | 0% |
| Tryptophan | 0.011mg | 0.052mg | 0% |
| Threonine | 0.134mg | 0.131mg | 0% |
| Isoleucine | 0.111mg | 0.157mg | 0% |
| Leucine | 0.189mg | 0.261mg | 0% |
| Lysine | 0.134mg | 0.239mg | 0% |
| Methionine | 0.033mg | 0.096mg | 0% |
| Phenylalanine | 0.111mg | 0.185mg | 0% |
| Valine | 0.145mg | 0.185mg | 0% |
| Histidine | 0.056mg | 0.127mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +25.3% |
| Contains more ProteinProtein | +96.4% |
| Contains more FatsFats | +291.8% |
| Contains more CarbsCarbs | +213.7% |
~equal in
Other
~0.77g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Sucrose
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~equal in
Fructose
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~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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