Shiitake vs. Soy sauce — In-Depth Nutrition Comparison
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Differences between shiitake and soy sauce
- Shiitake has more vitamin B5, vitamin B6, copper, vitamin B3, and selenium, while soy sauce has more manganese, iron, magnesium, and phosphorus.
- Soy sauce's daily need coverage for sodium is 238% higher.
- Soy sauce contains 11 times less selenium than shiitake. Shiitake contains 5.7µg of selenium, while soy sauce contains 0.5µg.
- The amount of sodium in shiitake is lower.
- Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of shiitake is 32.
The food types used in this comparison are Mushrooms, shiitake, raw and Soy sauce made from soy and wheat (shoyu).
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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.
| Contains more CopperCopper | +230.2% |
| Contains more ZincZinc | +18.4% |
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +1040% |
| Contains more MagnesiumMagnesium | +270% |
| Contains more CalciumCalcium | +1550% |
| Contains more PotassiumPotassium | +43.1% |
| Contains more IronIron | +253.7% |
| Contains more PhosphorusPhosphorus | +48.2% |
| Contains more ManganeseManganese | +342.6% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +31.5% |
| Contains more Vitamin B3Vitamin B3 | +76.5% |
| Contains more Vitamin B5Vitamin B5 | +405.1% |
| Contains more Vitamin B6Vitamin B6 | +98% |
| Contains more Vitamin B1Vitamin B1 | +120% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +37.7% |
| Contains more WaterWater | +26.1% |
| Contains more ProteinProtein | +263.4% |
| Contains more FatsFats | +16.3% |
| Contains more OtherOther | +1955.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +693.3% |
| Contains more SucroseSucrose | +∞% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 9mg | 5493mg | 238% |
| Manganese | 0.23mg | 1.018mg | 34% |
| Vitamin B5 | 1.5mg | 0.297mg | 24% |
| Magnesium | 20mg | 74mg | 13% |
| Iron | 0.41mg | 1.45mg | 13% |
| Protein | 2.24g | 8.14g | 12% |
| Copper | 0.142mg | 0.043mg | 11% |
| Vitamin B6 | 0.293mg | 0.148mg | 11% |
| Vitamin B3 | 3.877mg | 2.196mg | 11% |
| Selenium | 5.7µg | 0.5µg | 9% |
| Phosphorus | 112mg | 166mg | 8% |
| Fiber | 2.5g | 0.8g | 7% |
| Potassium | 304mg | 435mg | 4% |
| Vitamin B2 | 0.217mg | 0.165mg | 4% |
| Calcium | 2mg | 33mg | 3% |
| Choline | 18.3mg | 3% | |
| Vitamin D | 18IU | 0IU | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Polyunsaturated fat | 0.263g | 2% | |
| Vitamin B1 | 0.015mg | 0.033mg | 2% |
| Calories | 34kcal | 53kcal | 1% |
| Zinc | 1.03mg | 0.87mg | 1% |
| Carbs | 6.79g | 4.93g | 1% |
| Fats | 0.49g | 0.57g | 0% |
| Net carbs | 4.29g | 4.13g | N/A |
| Sugar | 2.38g | 0.4g | N/A |
| Folate | 13µg | 14µg | 0% |
| Saturated fat | 0.073g | 0% | |
| Monounsaturated fat | 0.088g | 0% | |
| Tryptophan | 0.011mg | 0.096mg | 0% |
| Threonine | 0.134mg | 0.271mg | 0% |
| Isoleucine | 0.111mg | 0.318mg | 0% |
| Leucine | 0.189mg | 0.537mg | 0% |
| Lysine | 0.134mg | 0.381mg | 0% |
| Methionine | 0.033mg | 0.097mg | 0% |
| Phenylalanine | 0.111mg | 0.353mg | 0% |
| Valine | 0.145mg | 0.332mg | 0% |
| Histidine | 0.056mg | 0.174mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
24%
112%
Comparison summary
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 1.98g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Soy sauce is relatively richer in minerals
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Shiitake contains less Sodium (difference - 5484mg)
Which food is lower in Saturated fat?
Shiitake is lower in Saturated fat (difference - 0.073g)
Which food is cheaper?
Shiitake is cheaper (difference - $2.1)
Which food is richer in vitamins?
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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.