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Shiitake vs. Ricotta — In-Depth Nutrition Comparison

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The main differences between shiitake and ricotta

  • Shiitake is richer in vitamin B5, vitamin B3, vitamin B6, copper, fiber, manganese, and potassium, yet ricotta is richer in calcium, selenium, and phosphorus.
  • Daily need coverage for vitamin B5 for shiitake is 26% higher.

Food types used in this article are Mushrooms, shiitake, raw and Cheese, ricotta, whole milk.

Infographic

Shiitake vs Ricotta 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.
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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +81.8%
Contains more PotassiumPotassium +189.5%
Contains more CopperCopper +576.2%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +3733.3%
Contains more CalciumCalcium +10250%
Contains more ZincZinc +12.6%
Contains more PhosphorusPhosphorus +41.1%
Contains more SeleniumSelenium +154.4%
~equal in Iron ~0.38mg

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +11.3%
Contains more Vitamin B3Vitamin B3 +3627.9%
Contains more Vitamin B5Vitamin B5 +604.2%
Contains more Vitamin B6Vitamin B6 +581.4%
~equal in Vitamin C ~0mg
~equal in Folate ~12µg

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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +123.4%
Contains more WaterWater +25.2%
Contains more ProteinProtein +402.7%
Contains more FatsFats +2549%
Contains more OtherOther +37.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shiitake Ricotta
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Shiitake Ricotta DV% diff.
Saturated fat 8.295g 38%
Vitamin B5 1.5mg 0.213mg 26%
Vitamin B3 3.877mg 0.104mg 24%
Calcium 2mg 207mg 21%
Fats 0.49g 12.98g 19%
Vitamin B6 0.293mg 0.043mg 19%
Protein 2.24g 11.26g 18%
Cholesterol 51mg 17%
Selenium 5.7µg 14.5µg 16%
Vitamin B12 0.34µg 14%
Vitamin A 120µg 13%
Copper 0.142mg 0.021mg 13%
Fiber 2.5g 0g 10%
Manganese 0.23mg 0.006mg 10%
Monounsaturated fat 3.627g 9%
Calories 34kcal 174kcal 7%
Phosphorus 112mg 158mg 7%
Potassium 304mg 105mg 6%
Sodium 9mg 84mg 3%
Choline 17.5mg 3%
Polyunsaturated fat 0.385g 3%
Vitamin B2 0.217mg 0.195mg 2%
Magnesium 20mg 11mg 2%
Vitamin E 0.11mg 1%
Vitamin D 0.4µg 0.2µg 1%
Zinc 1.03mg 1.16mg 1%
Carbs 6.79g 3.04g 1%
Vitamin D 18IU 10IU 1%
Vitamin K 1.1µg 1%
Net carbs 4.29g 3.04g N/A
Iron 0.41mg 0.38mg 0%
Sugar 2.38g 0.27g N/A
Vitamin B1 0.015mg 0.013mg 0%
Folate 13µg 12µg 0%
Tryptophan 0.011mg 0.125mg 0%
Threonine 0.134mg 0.517mg 0%
Isoleucine 0.111mg 0.589mg 0%
Leucine 0.189mg 1.221mg 0%
Lysine 0.134mg 1.338mg 0%
Methionine 0.033mg 0.281mg 0%
Phenylalanine 0.111mg 0.556mg 0%
Valine 0.145mg 0.692mg 0%
Histidine 0.056mg 0.459mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Ricotta
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
14%
Ricotta
Minerals Daily Need Coverage Score
24%
Shiitake
29%
Ricotta

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 75mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 8.295g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $0.7)
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 5)
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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.