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  6. Shiitake vs. Tofu

Shiitake vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between shiitake and tofu

  • Shiitake is higher in vitamin B5, vitamin B3, vitamin B6, vitamin B2, and fiber, yet tofu is higher in iron, calcium, manganese, selenium, and copper.
  • Tofu covers your daily iron needs 62% more than shiitake.
  • Shiitake contains 22 times more vitamin B5 than tofu. While shiitake contains 1.5mg of vitamin B5, tofu contains only 0.068mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Mushrooms, shiitake, raw and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Shiitake vs Tofu 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%
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +151.2%
Contains more ZincZinc +28.8%
Contains more PhosphorusPhosphorus +15.5%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +17400%
Contains more IronIron +1207.3%
Contains more CopperCopper +35.9%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +163%
Contains more SeleniumSelenium +56.1%

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%
Tofu
Tofu
6
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +317.3%
Contains more Vitamin B3Vitamin B3 +1888.2%
Contains more Vitamin B5Vitamin B5 +2105.9%
Contains more Vitamin B6Vitamin B6 +523.4%
Contains more Vitamin B1Vitamin B1 +440%
Contains more FolateFolate +15.4%
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shiitake Tofu DV% diff.
Iron 0.41mg 5.36mg 62%
Calcium 2mg 350mg 35%
Vitamin B5 1.5mg 0.068mg 29%
Vitamin B3 3.877mg 0.195mg 23%
Vitamin B6 0.293mg 0.047mg 19%
Polyunsaturated fat 2.699g 18%
Manganese 0.23mg 0.605mg 16%
Vitamin B2 0.217mg 0.052mg 13%
Protein 2.24g 8.08g 12%
Fiber 2.5g 0.3g 9%
Fats 0.49g 4.78g 7%
Vitamin B1 0.015mg 0.081mg 6%
Selenium 5.7µg 8.9µg 6%
Copper 0.142mg 0.193mg 6%
Choline 28.8mg 5%
Potassium 304mg 121mg 5%
Saturated fat 0.691g 3%
Monounsaturated fat 1.056g 3%
Vitamin K 2.4µg 2%
Calories 34kcal 76kcal 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 18IU 0IU 2%
Phosphorus 112mg 97mg 2%
Zinc 1.03mg 0.8mg 2%
Carbs 6.79g 1.87g 2%
Magnesium 20mg 30mg 2%
Folate 13µg 15µg 1%
Vitamin C 0.1mg 0%
Net carbs 4.29g 1.57g N/A
Sugar 2.38g 0.62g N/A
Sodium 9mg 7mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.011mg 0.12mg 0%
Threonine 0.134mg 0.402mg 0%
Isoleucine 0.111mg 0.435mg 0%
Leucine 0.189mg 0.713mg 0%
Lysine 0.134mg 0.452mg 0%
Methionine 0.033mg 0.108mg 0%
Phenylalanine 0.111mg 0.428mg 0%
Valine 0.145mg 0.446mg 0%
Histidine 0.056mg 0.221mg 0%

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
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +263.1%
Contains more ProteinProtein +260.7%
Contains more FatsFats +875.5%
~equal in Water ~84.55g
~equal in Other ~0.72g

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.