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  6. Shiitake vs. Sunflower seeds

Shiitake vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between shiitake and sunflower seeds

  • Sunflower seeds are richer than shiitake in copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, iron, folate, and zinc.
  • Daily need coverage for copper for sunflower seeds is 184% higher.
  • Sunflower seeds have a lower glycemic index than shiitake.

Food types used in this article are Mushrooms, shiitake, raw and Seeds, sunflower seed kernels, dried.

Infographic

Shiitake vs Sunflower seeds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +1525%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +112.2%
Contains more IronIron +1180.5%
Contains more CopperCopper +1167.6%
Contains more ZincZinc +385.4%
Contains more PhosphorusPhosphorus +489.3%
Contains more ManganeseManganese +747.8%
Contains more SeleniumSelenium +829.8%
~equal in Sodium ~9mg

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%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +32.7%
Contains more Vitamin B1Vitamin B1 +9766.7%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin B3Vitamin B3 +115%
Contains more Vitamin B6Vitamin B6 +359%
Contains more FolateFolate +1646.2%
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Shiitake Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.142mg 1.8mg 184%
Polyunsaturated fat 23.137g 154%
Vitamin B1 0.015mg 1.48mg 122%
Selenium 5.7µg 53µg 86%
Vitamin B6 0.293mg 1.345mg 81%
Fats 0.49g 51.46g 78%
Phosphorus 112mg 660mg 78%
Manganese 0.23mg 1.95mg 75%
Magnesium 20mg 325mg 73%
Iron 0.41mg 5.25mg 61%
Folate 13µg 227µg 54%
Monounsaturated fat 18.528g 46%
Protein 2.24g 20.78g 37%
Zinc 1.03mg 5mg 36%
Vitamin B3 3.877mg 8.335mg 28%
Calories 34kcal 584kcal 28%
Fiber 2.5g 8.6g 24%
Saturated fat 4.455g 20%
Vitamin B2 0.217mg 0.355mg 11%
Potassium 304mg 645mg 10%
Choline 55.1mg 10%
Calcium 2mg 78mg 8%
Vitamin B5 1.5mg 1.13mg 7%
Carbs 6.79g 20g 4%
Vitamin C 1.4mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 18IU 0IU 2%
Net carbs 4.29g 11.4g N/A
Sugar 2.38g 2.62g N/A
Sodium 9mg 9mg 0%
Vitamin A 3µg 0%
Tryptophan 0.011mg 0.348mg 0%
Threonine 0.134mg 0.928mg 0%
Isoleucine 0.111mg 1.139mg 0%
Leucine 0.189mg 1.659mg 0%
Lysine 0.134mg 0.937mg 0%
Methionine 0.033mg 0.494mg 0%
Phenylalanine 0.111mg 1.169mg 0%
Valine 0.145mg 1.315mg 0%
Histidine 0.056mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1797.3%
Contains more ProteinProtein +827.7%
Contains more FatsFats +10402%
Contains more CarbsCarbs +194.6%
Contains more OtherOther +309.5%

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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.