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Shiitake vs. Sesame — In-Depth Nutrition Comparison

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Differences between Shiitake and Sesame

  • Shiitake contains less Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Vitamin B1, Zinc, Selenium, and Vitamin B6 than Sesame.
  • Sesame's daily need coverage for Copper is 438% higher.

The food types used in this comparison are Mushrooms, shiitake, raw and Seeds, sesame seeds, whole, dried.

Infographic

Shiitake vs Sesame 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%
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains less SodiumSodium -18.2%
Contains more MagnesiumMagnesium +1655%
Contains more CalciumCalcium +48650%
Contains more PotassiumPotassium +53.9%
Contains more IronIron +3448.8%
Contains more CopperCopper +2774.6%
Contains more ZincZinc +652.4%
Contains more PhosphorusPhosphorus +461.6%
Contains more ManganeseManganese +969.6%
Contains more SeleniumSelenium +503.5%

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% 12% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Sesame
8
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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +2900%
Contains more Vitamin B1Vitamin B1 +5173.3%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +16.5%
Contains more Vitamin B6Vitamin B6 +169.6%
Contains more FolateFolate +646.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1813.4%
Contains more ProteinProtein +691.5%
Contains more FatsFats +10036.7%
Contains more CarbsCarbs +245.4%
Contains more OtherOther +502.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Sesame Opinion
Calories 34kcal 573kcal Sesame
Protein 2.24g 17.73g Sesame
Fats 0.49g 49.67g Sesame
Net carbs 4.29g 11.65g Sesame
Carbs 6.79g 23.45g Sesame
Vitamin D 18IU 0IU Shiitake
Magnesium 20mg 351mg Sesame
Calcium 2mg 975mg Sesame
Potassium 304mg 468mg Sesame
Iron 0.41mg 14.55mg Sesame
Sugar 2.38g 0.3g Sesame
Fiber 2.5g 11.8g Sesame
Copper 0.142mg 4.082mg Sesame
Zinc 1.03mg 7.75mg Sesame
Phosphorus 112mg 629mg Sesame
Sodium 9mg 11mg Shiitake
Vitamin A 9IU Sesame
Vitamin E 0.25mg Sesame
Vitamin D 0.4µg 0µg Shiitake
Manganese 0.23mg 2.46mg Sesame
Selenium 5.7µg 34.4µg Sesame
Vitamin B1 0.015mg 0.791mg Sesame
Vitamin B2 0.217mg 0.247mg Sesame
Vitamin B3 3.877mg 4.515mg Sesame
Vitamin B5 1.5mg 0.05mg Shiitake
Vitamin B6 0.293mg 0.79mg Sesame
Folate 13µg 97µg Sesame
Choline 25.6mg Sesame
Saturated Fat 6.957g Shiitake
Monounsaturated Fat 18.759g Sesame
Polyunsaturated fat 21.773g Sesame
Tryptophan 0.011mg 0.388mg Sesame
Threonine 0.134mg 0.736mg Sesame
Isoleucine 0.111mg 0.763mg Sesame
Leucine 0.189mg 1.358mg Sesame
Lysine 0.134mg 0.569mg Sesame
Methionine 0.033mg 0.586mg Sesame
Phenylalanine 0.111mg 0.94mg Sesame
Valine 0.145mg 0.99mg Sesame
Histidine 0.056mg 0.522mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Sesame
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
24%
Shiitake
47%
Sesame
Minerals Daily Need Coverage Score
24%
Shiitake
348%
Sesame

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 6.957g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 32)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $2.7)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.08g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.