Shiitake vs. Tofu — In-Depth Nutrition Comparison
Compare
The main differences between shiitake and tofu
- Shiitake is richer in vitamin B5, vitamin B3, and vitamin B6, yet tofu is richer in calcium, manganese, iron, copper, selenium, vitamin B1, and phosphorus.
- Daily need coverage for calcium for tofu is 68% higher.
- Shiitake contains 11 times more vitamin B5 than tofu. Shiitake contains 1.5mg of vitamin B5, while tofu contains 0.133mg.
- Tofu has a lower glycemic index than shiitake.
Food types used in this article are Mushrooms, shiitake, raw and Tofu, raw, firm, prepared with calcium sulfate.
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.
| Contains more PotassiumPotassium | +28.3% |
| Contains less SodiumSodium | -35.7% |
| Contains more MagnesiumMagnesium | +190% |
| Contains more CalciumCalcium | +34050% |
| Contains more IronIron | +548.8% |
| Contains more CopperCopper | +166.2% |
| Contains more ZincZinc | +52.4% |
| Contains more PhosphorusPhosphorus | +69.6% |
| Contains more ManganeseManganese | +413.5% |
| Contains more SeleniumSelenium | +205.3% |
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 | +112.7% |
| Contains more Vitamin B3Vitamin B3 | +917.6% |
| Contains more Vitamin B5Vitamin B5 | +1027.8% |
| Contains more Vitamin B6Vitamin B6 | +218.5% |
| Contains more Vitamin B1Vitamin B1 | +953.3% |
| Contains more FolateFolate | +123.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 2mg | 683mg | 68% |
| Manganese | 0.23mg | 1.181mg | 41% |
| Polyunsaturated fat | 4.921g | 33% | |
| Protein | 2.24g | 17.27g | 30% |
| Iron | 0.41mg | 2.66mg | 28% |
| Vitamin B5 | 1.5mg | 0.133mg | 27% |
| Copper | 0.142mg | 0.378mg | 26% |
| Vitamin B3 | 3.877mg | 0.381mg | 22% |
| Selenium | 5.7µg | 17.4µg | 21% |
| Vitamin B6 | 0.293mg | 0.092mg | 15% |
| Fats | 0.49g | 8.72g | 13% |
| Vitamin B1 | 0.015mg | 0.158mg | 12% |
| Phosphorus | 112mg | 190mg | 11% |
| Magnesium | 20mg | 58mg | 9% |
| Vitamin B2 | 0.217mg | 0.102mg | 9% |
| Saturated fat | 1.261g | 6% | |
| Calories | 34kcal | 144kcal | 6% |
| Monounsaturated fat | 1.925g | 5% | |
| Zinc | 1.03mg | 1.57mg | 5% |
| Folate | 13µg | 29µg | 4% |
| Vitamin D | 18IU | 0IU | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Potassium | 304mg | 237mg | 2% |
| Carbs | 6.79g | 2.78g | 1% |
| Fiber | 2.5g | 2.3g | 1% |
| Vitamin C | 0.2mg | 0% | |
| Net carbs | 4.29g | 0.48g | N/A |
| Sugar | 2.38g | N/A | |
| Sodium | 9mg | 14mg | 0% |
| Tryptophan | 0.011mg | 0.235mg | 0% |
| Threonine | 0.134mg | 0.785mg | 0% |
| Isoleucine | 0.111mg | 0.849mg | 0% |
| Leucine | 0.189mg | 1.392mg | 0% |
| Lysine | 0.134mg | 0.883mg | 0% |
| Methionine | 0.033mg | 0.211mg | 0% |
| Phenylalanine | 0.111mg | 0.835mg | 0% |
| Valine | 0.145mg | 0.87mg | 0% |
| Histidine | 0.056mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +144.2% |
| Contains more WaterWater | +28.5% |
| Contains more ProteinProtein | +671% |
| Contains more FatsFats | +1679.6% |
| Contains more OtherOther | +89.2% |
