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Shiitake vs. Tuna salad — In-Depth Nutrition Comparison

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What are the main differences between shiitake and tuna salad?

  • Shiitake is richer in vitamin B5, vitamin B6, vitamin B2, fiber, and manganese, while tuna salad is higher in selenium, vitamin B3, phosphorus, and iron.
  • Tuna salad's daily need coverage for selenium is 65% higher.
  • Shiitake is lower in sodium.

We used Mushrooms, shiitake, raw and Fish, tuna salad types in this comparison.

Infographic

Shiitake vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more PotassiumPotassium +70.8%
Contains more ZincZinc +83.9%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +475%
Contains more CalciumCalcium +750%
Contains more IronIron +143.9%
Contains more PhosphorusPhosphorus +58.9%
Contains more SeleniumSelenium +622.8%
~equal in Magnesium ~19mg
~equal in Copper ~0.145mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B5Vitamin B5 +476.9%
Contains more Vitamin B6Vitamin B6 +261.7%
Contains more FolateFolate +62.5%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B3Vitamin B3 +72.8%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more WaterWater +42.1%
Contains more ProteinProtein +616.1%
Contains more FatsFats +1789.8%
Contains more CarbsCarbs +38.6%
Contains more OtherOther +187.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Tuna salad DV% diff.
Selenium 5.7µg 41.2µg 65%
Vitamin B12 1.2µg 50%
Protein 2.24g 16.04g 28%
Polyunsaturated fat 4.122g 27%
Vitamin B5 1.5mg 0.26mg 25%
Vitamin B3 3.877mg 6.7mg 18%
Sodium 9mg 402mg 17%
Vitamin B6 0.293mg 0.081mg 16%
Fats 0.49g 9.26g 13%
Vitamin B2 0.217mg 0.07mg 11%
Fiber 2.5g 0g 10%
Phosphorus 112mg 178mg 9%
Manganese 0.23mg 0.04mg 8%
Calories 34kcal 187kcal 8%
Monounsaturated fat 2.887g 7%
Saturated fat 1.544g 7%
Iron 0.41mg 1mg 7%
Cholesterol 13mg 4%
Potassium 304mg 178mg 4%
Zinc 1.03mg 0.56mg 4%
Vitamin A 24µg 3%
Vitamin D 0.4µg 2%
Calcium 2mg 17mg 2%
Vitamin C 2.2mg 2%
Vitamin D 18IU 2%
Folate 13µg 8µg 1%
Carbs 6.79g 9.41g 1%
Vitamin B1 0.015mg 0.031mg 1%
Net carbs 4.29g 9.41g N/A
Magnesium 20mg 19mg 0%
Sugar 2.38g N/A
Copper 0.142mg 0.145mg 0%
Tryptophan 0.011mg 0.18mg 0%
Threonine 0.134mg 0.701mg 0%
Isoleucine 0.111mg 0.739mg 0%
Leucine 0.189mg 1.293mg 0%
Lysine 0.134mg 1.457mg 0%
Methionine 0.033mg 0.47mg 0%
Phenylalanine 0.111mg 0.626mg 0%
Valine 0.145mg 0.824mg 0%
Histidine 0.056mg 0.467mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Tuna salad
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
27%
Tuna salad
Minerals Daily Need Coverage Score
24%
Shiitake
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 32)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 393mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 1.544g)
Which food is richer in minerals?
?
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?
?
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.

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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.