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Shiitake vs. Yogurt — In-Depth Nutrition Comparison

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The main differences between shiitake and yogurt

  • Shiitake is richer in vitamin B5, vitamin B3, vitamin B6, copper, fiber, and manganese, yet yogurt is richer in calcium and selenium.
  • Daily need coverage for vitamin B5 for shiitake is 23% higher.
  • Yogurt has a lower glycemic index than shiitake.

Food types used in this article are Mushrooms, shiitake, raw and Yogurt, Greek, plain, nonfat.

Infographic

Shiitake vs Yogurt 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.
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%
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +81.8%
Contains more PotassiumPotassium +115.6%
Contains more IronIron +485.7%
Contains more CopperCopper +735.3%
Contains more ZincZinc +98.1%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +2455.6%
Contains more CalciumCalcium +5400%
Contains more PhosphorusPhosphorus +20.5%
Contains more SeleniumSelenium +70.2%

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%
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1763.9%
Contains more Vitamin B5Vitamin B5 +353.2%
Contains more Vitamin B6Vitamin B6 +365.1%
Contains more FolateFolate +85.7%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +28.1%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Shiitake Yogurt DV% diff.
Vitamin B12 0.75µg 31%
Vitamin B3 3.877mg 0.208mg 23%
Vitamin B5 1.5mg 0.331mg 23%
Vitamin B6 0.293mg 0.063mg 18%
Protein 2.24g 10.19g 16%
Copper 0.142mg 0.017mg 14%
Calcium 2mg 110mg 11%
Fiber 2.5g 0g 10%
Manganese 0.23mg 0.009mg 10%
Selenium 5.7µg 9.7µg 7%
Zinc 1.03mg 0.52mg 5%
Potassium 304mg 141mg 5%
Vitamin B2 0.217mg 0.278mg 5%
Iron 0.41mg 0.07mg 4%
Choline 15.1mg 3%
Phosphorus 112mg 135mg 3%
Vitamin D 0.4µg 0µg 2%
Cholesterol 5mg 2%
Vitamin D 18IU 0IU 2%
Folate 13µg 7µg 2%
Magnesium 20mg 11mg 2%
Saturated fat 0.117g 1%
Calories 34kcal 59kcal 1%
Vitamin B1 0.015mg 0.023mg 1%
Sodium 9mg 36mg 1%
Carbs 6.79g 3.6g 1%
Fats 0.49g 0.39g 0%
Net carbs 4.29g 3.6g N/A
Sugar 2.38g 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin A 1µg 0%
Trans fat 0g 0.006g N/A
Monounsaturated fat 0.053g 0%
Polyunsaturated fat 0.012g 0%
Tryptophan 0.011mg 0%
Threonine 0.134mg 0%
Isoleucine 0.111mg 0%
Leucine 0.189mg 0%
Lysine 0.134mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.111mg 0%
Valine 0.145mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +25.6%
Contains more CarbsCarbs +88.6%
Contains more ProteinProtein +354.9%
~equal in Water ~85.1g
~equal in Other ~0.72g

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
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more GlucoseGlucose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.