Shiitake vs. Spinach raw — In-Depth Nutrition Comparison
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A recap on differences between shiitake and spinach raw
- Shiitake is higher in vitamin B5, vitamin B3, phosphorus, selenium, and vitamin B6, yet spinach raw is higher in folate, manganese, iron, magnesium, and calcium.
- Spinach raw covers your daily folate needs 45% more than shiitake.
- Shiitake contains 23 times more vitamin B5 than spinach raw. While shiitake contains 1.5mg of vitamin B5, spinach raw contains only 0.065mg.
Food varieties used in this article are Mushrooms, shiitake, raw and Spinach, raw.
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.
| Contains more ZincZinc | +94.3% |
| Contains more PhosphorusPhosphorus | +128.6% |
| Contains less SodiumSodium | -88.6% |
| Contains more SeleniumSelenium | +470% |
| Contains more MagnesiumMagnesium | +295% |
| Contains more CalciumCalcium | +4850% |
| Contains more PotassiumPotassium | +83.6% |
| Contains more IronIron | +561% |
| Contains more ManganeseManganese | +290% |
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 | +14.8% |
| Contains more Vitamin B3Vitamin B3 | +435.5% |
| Contains more Vitamin B5Vitamin B5 | +2207.7% |
| Contains more Vitamin B6Vitamin B6 | +50.3% |
| Contains more Vitamin B1Vitamin B1 | +420% |
| Contains more FolateFolate | +1392.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin A | 469µg | 52% | |
| Folate | 13µg | 194µg | 45% |
| Vitamin C | 28.1mg | 31% | |
| Vitamin B5 | 1.5mg | 0.065mg | 29% |
| Manganese | 0.23mg | 0.897mg | 29% |
| Iron | 0.41mg | 2.71mg | 29% |
| Vitamin B3 | 3.877mg | 0.724mg | 20% |
| Vitamin E | 2.03mg | 14% | |
| Magnesium | 20mg | 79mg | 14% |
| Calcium | 2mg | 99mg | 10% |
| Phosphorus | 112mg | 49mg | 9% |
| Selenium | 5.7µg | 1µg | 9% |
| Vitamin B6 | 0.293mg | 0.195mg | 8% |
| Potassium | 304mg | 558mg | 7% |
| Zinc | 1.03mg | 0.53mg | 5% |
| Vitamin B1 | 0.015mg | 0.078mg | 5% |
| Choline | 19.3mg | 4% | |
| Sodium | 9mg | 79mg | 3% |
| Vitamin B2 | 0.217mg | 0.189mg | 2% |
| Vitamin D | 18IU | 0IU | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Polyunsaturated fat | 0.165g | 1% | |
| Calories | 34kcal | 23kcal | 1% |
| Protein | 2.24g | 2.86g | 1% |
| Copper | 0.142mg | 0.13mg | 1% |
| Fiber | 2.5g | 2.2g | 1% |
| Carbs | 6.79g | 3.63g | 1% |
| Fats | 0.49g | 0.39g | 0% |
| Net carbs | 4.29g | 1.43g | N/A |
| Sugar | 2.38g | 0.42g | N/A |
| Saturated fat | 0.063g | 0% | |
| Monounsaturated fat | 0.01g | 0% | |
| Tryptophan | 0.011mg | 0.039mg | 0% |
| Threonine | 0.134mg | 0.122mg | 0% |
| Isoleucine | 0.111mg | 0.147mg | 0% |
| Leucine | 0.189mg | 0.223mg | 0% |
| Lysine | 0.134mg | 0.174mg | 0% |
| Methionine | 0.033mg | 0.053mg | 0% |
| Phenylalanine | 0.111mg | 0.129mg | 0% |
| Valine | 0.145mg | 0.161mg | 0% |
| Histidine | 0.056mg | 0.064mg | 0% |
| Fructose | 0g | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.24 g
Fats:
0.49 g
Carbs:
6.79 g
Water:
89.74 g
Other:
0.74 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more FatsFats | +25.6% |
| Contains more CarbsCarbs | +87.1% |
| Contains more ProteinProtein | +27.7% |
| Contains more OtherOther | +132.4% |
~equal in
Water
~91.4g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
2.38 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more GlucoseGlucose | +2063.6% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g