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Shiitake vs. Swordfish — In-Depth Nutrition Comparison

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How are shiitake and swordfish different?

  • Shiitake is higher in vitamin B5, vitamin B2, copper, fiber, and manganese; however, swordfish is richer in selenium, vitamin D, vitamin B3, phosphorus, and vitamin B6.
  • Daily need coverage for selenium for swordfish is 114% higher.
  • Swordfish has a lower glycemic index (0) than shiitake (32).

Mushrooms, shiitake, raw and Fish, swordfish, cooked, dry heat are the varieties used in this article.

Infographic

Shiitake vs Swordfish 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.
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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CopperCopper +208.7%
Contains more ZincZinc +32.1%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +1669.2%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +64.1%
Contains more PhosphorusPhosphorus +171.4%
Contains more SeleniumSelenium +1101.8%
~equal in Iron ~0.45mg

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B2Vitamin B2 +244.4%
Contains more Vitamin B5Vitamin B5 +259.7%
Contains more FolateFolate +550%
Contains more Vitamin DVitamin D +4050%
Contains more Vitamin B1Vitamin B1 +493.3%
Contains more Vitamin B3Vitamin B3 +138.7%
Contains more Vitamin B6Vitamin B6 +109.9%
~equal in Vitamin C ~0mg

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.5%
Contains more OtherOther +105.6%
Contains more ProteinProtein +946.9%
Contains more FatsFats +1518.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Swordfish DV% diff.
Selenium 5.7µg 68.5µg 114%
Vitamin D 0.4µg 16.6µg 81%
Vitamin D 18IU 666IU 81%
Vitamin B12 1.62µg 68%
Protein 2.24g 23.45g 42%
Vitamin B3 3.877mg 9.254mg 34%
Phosphorus 112mg 304mg 27%
Cholesterol 78mg 26%
Vitamin B6 0.293mg 0.615mg 25%
Vitamin B5 1.5mg 0.417mg 22%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Vitamin B2 0.217mg 0.063mg 12%
Copper 0.142mg 0.046mg 11%
Fats 0.49g 7.93g 11%
Fiber 2.5g 0g 10%
Saturated fat 1.911g 9%
Monounsaturated fat 3.544g 9%
Manganese 0.23mg 0.013mg 9%
Polyunsaturated fat 1.368g 9%
Calories 34kcal 172kcal 7%
Potassium 304mg 499mg 6%
Vitamin B1 0.015mg 0.089mg 6%
Vitamin A 43µg 5%
Magnesium 20mg 35mg 4%
Sodium 9mg 97mg 4%
Folate 13µg 2µg 3%
Zinc 1.03mg 0.78mg 2%
Carbs 6.79g 0g 2%
Iron 0.41mg 0.45mg 1%
Net carbs 4.29g 0g N/A
Calcium 2mg 6mg 0%
Sugar 2.38g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.011mg 0.265mg 0%
Threonine 0.134mg 1.035mg 0%
Isoleucine 0.111mg 1.088mg 0%
Leucine 0.189mg 1.919mg 0%
Lysine 0.134mg 2.168mg 0%
Methionine 0.033mg 0.699mg 0%
Phenylalanine 0.111mg 0.922mg 0%
Valine 0.145mg 1.216mg 0%
Histidine 0.056mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

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

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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%
Shiitake
72%
Swordfish
Minerals Daily Need Coverage Score
24%
Shiitake
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 32)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.3)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 1.911g)

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.