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Shiitake vs. Walnut — In-Depth Nutrition Comparison

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Summary of differences between Shiitake and Walnut

  • Shiitake has more Vitamin B5, however, Walnut is higher in Copper, Manganese, Phosphorus, Magnesium, Iron, Vitamin B1, Folate, Vitamin B6, and Zinc.
  • Walnut covers your daily need of Copper 160% more than Shiitake.
  • Shiitake has 3 times more Vitamin B5 than Walnut. While Shiitake has 1.5mg of Vitamin B5, Walnut has only 0.57mg.

These are the specific foods used in this comparison Mushrooms, shiitake, raw and Nuts, walnuts, english.

Infographic

Shiitake vs Walnut 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%
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more SeleniumSelenium +16.3%
Contains more MagnesiumMagnesium +690%
Contains more CalciumCalcium +4800%
Contains more PotassiumPotassium +45.1%
Contains more IronIron +609.8%
Contains more CopperCopper +1016.9%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +208.9%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +1384.3%

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.
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% 12% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Walnut
8
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B3Vitamin B3 +244.6%
Contains more Vitamin B5Vitamin B5 +163.2%
Contains more Vitamin B1Vitamin B1 +2173.3%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more FolateFolate +653.8%
~equal in Vitamin B12 ~0µg

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
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more WaterWater +2104.9%
Contains more ProteinProtein +579.9%
Contains more FatsFats +13208.2%
Contains more CarbsCarbs +101.9%
Contains more OtherOther +140.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Walnut
3
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +2875%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Walnut Opinion
Calories 34kcal 654kcal Walnut
Protein 2.24g 15.23g Walnut
Fats 0.49g 65.21g Walnut
Vitamin C 1.3mg Walnut
Net carbs 4.29g 7.01g Walnut
Carbs 6.79g 13.71g Walnut
Vitamin D 18IU 0IU Shiitake
Magnesium 20mg 158mg Walnut
Calcium 2mg 98mg Walnut
Potassium 304mg 441mg Walnut
Iron 0.41mg 2.91mg Walnut
Sugar 2.38g 2.61g Shiitake
Fiber 2.5g 6.7g Walnut
Copper 0.142mg 1.586mg Walnut
Zinc 1.03mg 3.09mg Walnut
Starch 0.06g Walnut
Phosphorus 112mg 346mg Walnut
Sodium 9mg 2mg Walnut
Vitamin A 20IU Walnut
Vitamin A RAE 1µg Walnut
Vitamin E 0.7mg Walnut
Vitamin D 0.4µg 0µg Shiitake
Manganese 0.23mg 3.414mg Walnut
Selenium 5.7µg 4.9µg Shiitake
Vitamin B1 0.015mg 0.341mg Walnut
Vitamin B2 0.217mg 0.15mg Shiitake
Vitamin B3 3.877mg 1.125mg Shiitake
Vitamin B5 1.5mg 0.57mg Shiitake
Vitamin B6 0.293mg 0.537mg Walnut
Vitamin K 2.7µg Walnut
Folate 13µg 98µg Walnut
Choline 39.2mg Walnut
Saturated Fat 6.126g Shiitake
Monounsaturated Fat 8.933g Walnut
Polyunsaturated fat 47.174g Walnut
Tryptophan 0.011mg 0.17mg Walnut
Threonine 0.134mg 0.596mg Walnut
Isoleucine 0.111mg 0.625mg Walnut
Leucine 0.189mg 1.17mg Walnut
Lysine 0.134mg 0.424mg Walnut
Methionine 0.033mg 0.236mg Walnut
Phenylalanine 0.111mg 0.711mg Walnut
Valine 0.145mg 0.753mg Walnut
Histidine 0.056mg 0.391mg Walnut
Fructose 0g 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Walnut
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
24%
Shiitake
32%
Walnut
Minerals Daily Need Coverage Score
24%
Shiitake
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 6.126g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $3.7)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.