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Shiitake vs. Shallot — In-Depth Nutrition Comparison

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A recap on differences between shiitake and shallot

  • Shiitake is higher in vitamin B5, vitamin B3, vitamin B2, selenium, phosphorus, copper, and zinc, yet shallot is higher in iron and folate.
  • Shiitake covers your daily vitamin B5 needs 24% more than shallot.
  • Shiitake contains 19 times more vitamin B3 than shallot. While shiitake contains 3.877mg of vitamin B3, shallot contains only 0.2mg.

Food varieties used in this article are Mushrooms, shiitake, raw and Shallots, raw.

Infographic

Shiitake vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more CopperCopper +61.4%
Contains more ZincZinc +157.5%
Contains more PhosphorusPhosphorus +86.7%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +375%
Contains more CalciumCalcium +1750%
Contains more IronIron +192.7%
Contains more ManganeseManganese +27%
~equal in Magnesium ~21mg
~equal in Potassium ~334mg

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +985%
Contains more Vitamin B3Vitamin B3 +1838.5%
Contains more Vitamin B5Vitamin B5 +417.2%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more FolateFolate +161.5%
~equal in Vitamin A ~0µg
~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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +390%
Contains more WaterWater +12.5%
Contains more ProteinProtein +11.6%
Contains more CarbsCarbs +147.4%
~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.
Shiitake Shallot
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Shiitake Shallot DV% diff.
Vitamin B5 1.5mg 0.29mg 24%
Vitamin B3 3.877mg 0.2mg 23%
Vitamin B2 0.217mg 0.02mg 15%
Iron 0.41mg 1.2mg 10%
Vitamin C 8mg 9%
Selenium 5.7µg 1.2µg 8%
Phosphorus 112mg 60mg 7%
Zinc 1.03mg 0.4mg 6%
Copper 0.142mg 0.088mg 6%
Folate 13µg 34µg 5%
Calcium 2mg 37mg 4%
Vitamin B6 0.293mg 0.345mg 4%
Vitamin B1 0.015mg 0.06mg 4%
Manganese 0.23mg 0.292mg 3%
Fiber 2.5g 3.2g 3%
Carbs 6.79g 16.8g 3%
Choline 11.3mg 2%
Calories 34kcal 72kcal 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 18IU 0IU 2%
Protein 2.24g 2.5g 1%
Potassium 304mg 334mg 1%
Vitamin K 0.8µg 1%
Fats 0.49g 0.1g 1%
Net carbs 4.29g 13.6g N/A
Magnesium 20mg 21mg 0%
Sugar 2.38g 7.87g N/A
Sodium 9mg 12mg 0%
Vitamin E 0.04mg 0%
Saturated fat 0.017g 0%
Monounsaturated fat 0.014g 0%
Polyunsaturated fat 0.039g 0%
Tryptophan 0.011mg 0.028mg 0%
Threonine 0.134mg 0.098mg 0%
Isoleucine 0.111mg 0.106mg 0%
Leucine 0.189mg 0.149mg 0%
Lysine 0.134mg 0.125mg 0%
Methionine 0.033mg 0.027mg 0%
Phenylalanine 0.111mg 0.081mg 0%
Valine 0.145mg 0.11mg 0%
Histidine 0.056mg 0.043mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Shallot
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%
Shallot
Minerals Daily Need Coverage Score
24%
Shiitake
21%
Shallot

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 - 5.49g)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 2)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $1)
Which food is richer in vitamins?
Shallot
Shallot is relatively richer in vitamins
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.

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.