Shiitake vs. Spelt — In-Depth Nutrition Comparison
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How are shiitake and spelt different?
- Spelt is higher than shiitake in manganese, iron, phosphorus, copper, fiber, vitamin B1, magnesium, zinc, vitamin B3, and selenium.
- Spelt covers your daily need for manganese, 120% more than shiitake.
- Spelt has a higher glycemic index (63) than shiitake (32).
Mushrooms, shiitake, raw and Spelt, uncooked types were used in this article.
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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 MagnesiumMagnesium | +580% |
| Contains more CalciumCalcium | +1250% |
| Contains more PotassiumPotassium | +27.6% |
| Contains more IronIron | +982.9% |
| Contains more CopperCopper | +259.9% |
| Contains more ZincZinc | +218.4% |
| Contains more PhosphorusPhosphorus | +258% |
| Contains less SodiumSodium | -11.1% |
| Contains more ManganeseManganese | +1197% |
| Contains more SeleniumSelenium | +105.3% |
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 | +92% |
| Contains more Vitamin B5Vitamin B5 | +40.4% |
| Contains more Vitamin B6Vitamin B6 | +27.4% |
| Contains more Vitamin B1Vitamin B1 | +2326.7% |
| Contains more Vitamin B3Vitamin B3 | +76.5% |
| Contains more FolateFolate | +246.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +714.3% |
| Contains more ProteinProtein | +550.4% |
| Contains more FatsFats | +395.9% |
| Contains more CarbsCarbs | +933.7% |
| Contains more OtherOther | +141.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +183.3% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
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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 Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.23mg | 2.983mg | 120% |
| Iron | 0.41mg | 4.44mg | 50% |
| Copper | 0.142mg | 0.511mg | 41% |
| Phosphorus | 112mg | 401mg | 41% |
| Fiber | 2.5g | 10.7g | 33% |
| Vitamin B1 | 0.015mg | 0.364mg | 29% |
| Magnesium | 20mg | 136mg | 28% |
| Protein | 2.24g | 14.57g | 25% |
| Starch | 53.92g | 22% | |
| Carbs | 6.79g | 70.19g | 21% |
| Zinc | 1.03mg | 3.28mg | 20% |
| Vitamin B3 | 3.877mg | 6.843mg | 19% |
| Calories | 34kcal | 338kcal | 15% |
| Selenium | 5.7µg | 11.7µg | 11% |
| Vitamin B5 | 1.5mg | 1.068mg | 9% |
| Folate | 13µg | 45µg | 8% |
| Polyunsaturated fat | 1.258g | 8% | |
| Vitamin B2 | 0.217mg | 0.113mg | 8% |
| Vitamin E | 0.79mg | 5% | |
| Vitamin B6 | 0.293mg | 0.23mg | 5% |
| Calcium | 2mg | 27mg | 3% |
| Fats | 0.49g | 2.43g | 3% |
| Vitamin K | 3.6µg | 3% | |
| Vitamin D | 0.4µg | 2% | |
| Vitamin D | 18IU | 2% | |
| Potassium | 304mg | 388mg | 2% |
| Saturated fat | 0.406g | 2% | |
| Monounsaturated fat | 0.445g | 1% | |
| Net carbs | 4.29g | 59.49g | N/A |
| Sugar | 2.38g | 6.82g | N/A |
| Sodium | 9mg | 8mg | 0% |
| Tryptophan | 0.011mg | 0.132mg | 0% |
| Threonine | 0.134mg | 0.443mg | 0% |
| Isoleucine | 0.111mg | 0.552mg | 0% |
| Leucine | 0.189mg | 1.07mg | 0% |
| Lysine | 0.134mg | 0.409mg | 0% |
| Methionine | 0.033mg | 0.258mg | 0% |
| Phenylalanine | 0.111mg | 0.737mg | 0% |
| Valine | 0.145mg | 0.681mg | 0% |
| Histidine | 0.056mg | 0.36mg | 0% |
| Fructose | 0g | 0.24g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
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%
32%
Minerals Daily Need Coverage Score
24%
119%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 1mg)
Which food is cheaper?
Spelt is cheaper (difference - $1.3)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Shiitake is lower in Sugar (difference - 4.44g)
Which food is lower in Saturated fat?
Shiitake is lower in Saturated fat (difference - 0.406g)
Which food is lower in glycemic index?
Shiitake is lower in glycemic index (difference - 31)