Shiitake vs. Zucchini — In-Depth Nutrition Comparison
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A recap on differences between shiitake and zucchini
- Shiitake is higher than zucchini in vitamin B5, vitamin B3, phosphorus, vitamin B6, selenium, copper, vitamin B2, zinc, and fiber.
- Shiitake covers your daily vitamin B5 needs 26% more than zucchini.
- Shiitake contains 29 times more selenium than zucchini. While shiitake contains 5.7µg of selenium, zucchini contains only 0.2µg.
- The glycemic index of zucchini is lower.
Food varieties used in this article are Mushrooms, shiitake, raw and Squash, summer, zucchini, includes skin, raw.
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 | +16.5% |
| Contains more CopperCopper | +167.9% |
| Contains more ZincZinc | +221.9% |
| Contains more PhosphorusPhosphorus | +194.7% |
| Contains more ManganeseManganese | +29.9% |
| Contains more SeleniumSelenium | +2750% |
| Contains more CalciumCalcium | +700% |
| Contains less SodiumSodium | -11.1% |
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 | +130.9% |
| Contains more Vitamin B3Vitamin B3 | +759.6% |
| Contains more Vitamin B5Vitamin B5 | +635.3% |
| Contains more Vitamin B6Vitamin B6 | +79.8% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more FolateFolate | +84.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 1.5mg | 0.204mg | 26% |
| Vitamin B3 | 3.877mg | 0.451mg | 21% |
| Vitamin C | 17.9mg | 20% | |
| Phosphorus | 112mg | 38mg | 11% |
| Selenium | 5.7µg | 0.2µg | 10% |
| Copper | 0.142mg | 0.053mg | 10% |
| Vitamin B6 | 0.293mg | 0.163mg | 10% |
| Vitamin B2 | 0.217mg | 0.094mg | 9% |
| Zinc | 1.03mg | 0.32mg | 6% |
| Fiber | 2.5g | 1g | 6% |
| Vitamin K | 4.3µg | 4% | |
| Vitamin B1 | 0.015mg | 0.045mg | 3% |
| Folate | 13µg | 24µg | 3% |
| Manganese | 0.23mg | 0.177mg | 2% |
| Vitamin D | 18IU | 0IU | 2% |
| Choline | 9.5mg | 2% | |
| Protein | 2.24g | 1.21g | 2% |
| Fructose | 0g | 1.38g | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Polyunsaturated fat | 0.091g | 1% | |
| Calories | 34kcal | 17kcal | 1% |
| Vitamin E | 0.12mg | 1% | |
| Potassium | 304mg | 261mg | 1% |
| Calcium | 2mg | 16mg | 1% |
| Carbs | 6.79g | 3.11g | 1% |
| Vitamin A | 10µg | 1% | |
| Fats | 0.49g | 0.32g | 0% |
| Net carbs | 4.29g | 2.11g | N/A |
| Magnesium | 20mg | 18mg | 0% |
| Iron | 0.41mg | 0.37mg | 0% |
| Sugar | 2.38g | 2.5g | N/A |
| Sodium | 9mg | 8mg | 0% |
| Saturated fat | 0.084g | 0% | |
| Monounsaturated fat | 0.011g | 0% | |
| Tryptophan | 0.011mg | 0.01mg | 0% |
| Threonine | 0.134mg | 0.029mg | 0% |
| Isoleucine | 0.111mg | 0.044mg | 0% |
| Leucine | 0.189mg | 0.071mg | 0% |
| Lysine | 0.134mg | 0.067mg | 0% |
| Methionine | 0.033mg | 0.018mg | 0% |
| Phenylalanine | 0.111mg | 0.043mg | 0% |
| Valine | 0.145mg | 0.054mg | 0% |
| Histidine | 0.056mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +85.1% |
| Contains more FatsFats | +53.1% |
| Contains more CarbsCarbs | +118.3% |
| Contains more OtherOther | +29.8% |
~equal in
Water
~94.79g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +122.4% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
