Shiitake vs. Yam — In-Depth Nutrition Comparison
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How are shiitake and yam different?
- Shiitake is higher in vitamin B5, vitamin B3, vitamin B2, selenium, phosphorus, and zinc; however, yam is richer in potassium, vitamin B1, manganese, and fiber.
- Daily need coverage for vitamin B5 for shiitake is 24% higher.
- Shiitake contains 8 times more selenium than yam. While shiitake contains 5.7µg of selenium, yam contains only 0.7µg.
- Shiitake has a lower glycemic index (32) than yam (51).
Mushrooms, shiitake, raw and Yam, raw are the varieties used in this article.
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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 ZincZinc | +329.2% |
| Contains more PhosphorusPhosphorus | +103.6% |
| Contains more SeleniumSelenium | +714.3% |
| Contains more CalciumCalcium | +750% |
| Contains more PotassiumPotassium | +168.4% |
| Contains more IronIron | +31.7% |
| Contains more CopperCopper | +25.4% |
| Contains more ManganeseManganese | +72.6% |
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 | +578.1% |
| Contains more Vitamin B3Vitamin B3 | +602.4% |
| Contains more Vitamin B5Vitamin B5 | +377.7% |
| Contains more Vitamin B1Vitamin B1 | +646.7% |
| Contains more FolateFolate | +76.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 1.5mg | 0.314mg | 24% |
| Vitamin B3 | 3.877mg | 0.552mg | 21% |
| Vitamin C | 17.1mg | 19% | |
| Potassium | 304mg | 816mg | 15% |
| Vitamin B2 | 0.217mg | 0.032mg | 14% |
| Selenium | 5.7µg | 0.7µg | 9% |
| Vitamin B1 | 0.015mg | 0.112mg | 8% |
| Phosphorus | 112mg | 55mg | 8% |
| Carbs | 6.79g | 27.88g | 7% |
| Manganese | 0.23mg | 0.397mg | 7% |
| Zinc | 1.03mg | 0.24mg | 7% |
| Fiber | 2.5g | 4.1g | 6% |
| Calories | 34kcal | 118kcal | 4% |
| Copper | 0.142mg | 0.178mg | 4% |
| Choline | 16.5mg | 3% | |
| Folate | 13µg | 23µg | 3% |
| Calcium | 2mg | 17mg | 2% |
| Vitamin D | 18IU | 0IU | 2% |
| Vitamin K | 2.3µg | 2% | |
| Iron | 0.41mg | 0.54mg | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Polyunsaturated fat | 0.076g | 1% | |
| Protein | 2.24g | 1.53g | 1% |
| Vitamin A | 7µg | 1% | |
| Fats | 0.49g | 0.17g | 0% |
| Net carbs | 4.29g | 23.78g | N/A |
| Magnesium | 20mg | 21mg | 0% |
| Sugar | 2.38g | 0.5g | N/A |
| Sodium | 9mg | 9mg | 0% |
| Vitamin B6 | 0.293mg | 0.293mg | 0% |
| Saturated fat | 0.037g | 0% | |
| Monounsaturated fat | 0.006g | 0% | |
| Tryptophan | 0.011mg | 0.012mg | 0% |
| Threonine | 0.134mg | 0.054mg | 0% |
| Isoleucine | 0.111mg | 0.052mg | 0% |
| Leucine | 0.189mg | 0.096mg | 0% |
| Lysine | 0.134mg | 0.059mg | 0% |
| Methionine | 0.033mg | 0.021mg | 0% |
| Phenylalanine | 0.111mg | 0.071mg | 0% |
| Valine | 0.145mg | 0.062mg | 0% |
| Histidine | 0.056mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +46.4% |
| Contains more FatsFats | +188.2% |
| Contains more WaterWater | +28.9% |
| Contains more CarbsCarbs | +310.6% |
| Contains more OtherOther | +10.8% |