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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
6%
Minerals Daily Need Coverage Score
24%
59%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 17)
Which food is cheaper?
Tofu is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Shiitake is lower in Saturated fat (difference - 0.691g)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.