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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.

Infographic

Shiitake vs Spelt 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.
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%
Spelt
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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.
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%
Spelt
5
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
4
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more GlucoseGlucose +183.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Spelt 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?

ok
ok
is better in case of low diet
Shiitake Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
32%
Spelt
Minerals Daily Need Coverage Score
24%
Shiitake
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
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 - 4.44g)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.406g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 31)

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.