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Shiitake vs. Raspberry — In-Depth Nutrition Comparison

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Significant differences between shiitake and raspberries

  • Shiitake has more vitamin B5, vitamin B3, vitamin B6, vitamin B2, phosphorus, selenium, copper, and zinc; however, raspberries are richer in manganese and fiber.
  • Shiitake covers your daily vitamin B5 needs 23% more than raspberries.
  • Raspberries have 29 times less selenium than shiitake. Shiitake has 5.7µg of selenium, while raspberries have 0.2µg.

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

Infographic

Shiitake vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more PotassiumPotassium +101.3%
Contains more CopperCopper +57.8%
Contains more ZincZinc +145.2%
Contains more PhosphorusPhosphorus +286.2%
Contains more SeleniumSelenium +2750%
Contains more CalciumCalcium +1150%
Contains more IronIron +68.3%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +191.3%
~equal in Magnesium ~22mg

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +471.1%
Contains more Vitamin B3Vitamin B3 +548.3%
Contains more Vitamin B5Vitamin B5 +355.9%
Contains more Vitamin B6Vitamin B6 +432.7%
Contains more Vitamin B1Vitamin B1 +113.3%
Contains more FolateFolate +61.5%
~equal in Vitamin B12 ~0µg

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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +86.7%
Contains more OtherOther +60.9%
Contains more FatsFats +32.7%
Contains more CarbsCarbs +75.8%
~equal in Water ~85.75g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +28%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Raspberry DV% diff.
Vitamin C 26.2mg 29%
Vitamin B5 1.5mg 0.329mg 23%
Vitamin B3 3.877mg 0.598mg 20%
Manganese 0.23mg 0.67mg 19%
Vitamin B6 0.293mg 0.055mg 18%
Fiber 2.5g 6.5g 16%
Vitamin B2 0.217mg 0.038mg 14%
Phosphorus 112mg 29mg 12%
Selenium 5.7µg 0.2µg 10%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Copper 0.142mg 0.09mg 6%
Zinc 1.03mg 0.42mg 6%
Potassium 304mg 151mg 5%
Iron 0.41mg 0.69mg 4%
Polyunsaturated fat 0.375g 3%
Fructose 0g 2.35g 3%
Vitamin D 0.4µg 0µg 2%
Protein 2.24g 1.2g 2%
Calcium 2mg 25mg 2%
Vitamin D 18IU 0IU 2%
Carbs 6.79g 11.94g 2%
Folate 13µg 21µg 2%
Choline 12.3mg 2%
Calories 34kcal 52kcal 1%
Vitamin B1 0.015mg 0.032mg 1%
Fats 0.49g 0.65g 0%
Net carbs 4.29g 5.44g N/A
Magnesium 20mg 22mg 0%
Sugar 2.38g 4.42g N/A
Sodium 9mg 1mg 0%
Vitamin A 2µg 0%
Saturated fat 0.019g 0%
Monounsaturated fat 0.064g 0%
Tryptophan 0.011mg 0%
Threonine 0.134mg 0%
Isoleucine 0.111mg 0%
Leucine 0.189mg 0%
Lysine 0.134mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.111mg 0%
Valine 0.145mg 0%
Histidine 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Raspberry
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
16%
Raspberry
Minerals Daily Need Coverage Score
24%
Shiitake
20%
Raspberry

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 2.04g)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.019g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 6)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.6)
Which food is richer in minerals?
?
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.
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.

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.