Shiitake vs. Pretzel — In-Depth Nutrition Comparison

Compare

A recap on differences between shiitake and pretzel

Shiitake is higher in vitamin B5 and vitamin B6, yet pretzel is higher in iron, folate, manganese, vitamin B1, vitamin B2, and vitamin B3.
Pretzel covers your daily sodium needs 54% more than shiitake.
Shiitake contains 5 times more vitamin B5 than pretzel. While shiitake contains 1.5mg of vitamin B5, pretzel contains only 0.322mg.
The amount of sodium in shiitake is lower.
The glycemic index of shiitake is lower.

Food varieties used in this article are Mushrooms, shiitake, raw and Snacks, pretzels, hard, plain, salted.

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.

Shiitake

Pretzel

Contains more PotassiumPotassium	+36.3%
Contains less SodiumSodium	-99.3%
Contains more SeleniumSelenium	+29.5%

Contains more MagnesiumMagnesium	+45%
Contains more CalciumCalcium	+1250%
Contains more IronIron	+1017.1%
Contains more PhosphorusPhosphorus	+14.3%
Contains more ManganeseManganese	+341.3%

~equal in Copper ~0.156mg

~equal in Zinc ~1.04mg

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.

Shiitake

Pretzel

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B5Vitamin B5	+365.8%
Contains more Vitamin B6Vitamin B6	+295.9%

Contains more Vitamin B1Vitamin B1	+2726.7%
Contains more Vitamin B2Vitamin B2	+53%
Contains more Vitamin B3Vitamin B3	+35.9%
Contains more FolateFolate	+1176.9%

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	9mg	1240mg	54%
Iron	0.41mg	4.58mg	52%
Folate	13µg	166µg	38%
Vitamin B1	0.015mg	0.424mg	34%
Manganese	0.23mg	1.015mg	34%
Starch		72.58g	30%
Carbs	6.79g	80.39g	25%
Vitamin B5	1.5mg	0.322mg	24%
Calories	34kcal	384kcal	18%
Vitamin B6	0.293mg	0.074mg	17%
Protein	2.24g	10.04g	16%
Polyunsaturated fat		1.291g	9%
Vitamin B3	3.877mg	5.27mg	9%
Vitamin B2	0.217mg	0.332mg	9%
Choline		29.5mg	5%
Fiber	2.5g	3.4g	4%
Fats	0.49g	2.93g	4%
Calcium	2mg	27mg	3%
Vitamin E		0.47mg	3%
Vitamin D	0.4µg	0µg	2%
Selenium	5.7µg	4.4µg	2%
Potassium	304mg	223mg	2%
Monounsaturated fat		0.727g	2%
Magnesium	20mg	29mg	2%
Vitamin D	18IU	0IU	2%
Vitamin K		2.8µg	2%
Vitamin C		2.1mg	2%
Phosphorus	112mg	128mg	2%
Copper	0.142mg	0.156mg	2%
Saturated fat		0.391g	2%
Net carbs	4.29g	76.99g	N/A
Sugar	2.38g	2.21g	N/A
Zinc	1.03mg	1.04mg	0%
Trans fat	0g	0.004g	N/A
Tryptophan	0.011mg	0.097mg	0%
Threonine	0.134mg	0.25mg	0%
Isoleucine	0.111mg	0.407mg	0%
Leucine	0.189mg	0.757mg	0%
Lysine	0.134mg	0.257mg	0%
Methionine	0.033mg	0.177mg	0%
Phenylalanine	0.111mg	0.52mg	0%
Valine	0.145mg	0.48mg	0%
Histidine	0.056mg	0.22mg	0%
Fructose	0g	0.31g	0%
Omega-3 - ALA		0.063g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Linoleic acid		1.223g	N/A