Bran raw vs. Shiitake — In-Depth Nutrition Comparison
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Differences between bran raw and shiitake
- Bran raw has more manganese, vitamin B1, phosphorus, selenium, iron, fiber, magnesium, copper, and zinc, while shiitake has more vitamin B3.
- Bran raw's daily need coverage for manganese is 235% higher.
- Shiitake contains 78 times less vitamin B1 than bran raw. Bran raw contains 1.17mg of vitamin B1, while shiitake contains 0.015mg.
- Shiitake has a lower glycemic index. The glycemic index of shiitake is 32, while the glycemic index of bran raw is 56.
The food types used in this comparison are Oat bran, raw and Mushrooms, shiitake, raw.
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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 MagnesiumMagnesium | +1075% |
| Contains more CalciumCalcium | +2800% |
| Contains more PotassiumPotassium | +86.2% |
| Contains more IronIron | +1219.5% |
| Contains more CopperCopper | +183.8% |
| Contains more ZincZinc | +201.9% |
| Contains more PhosphorusPhosphorus | +555.4% |
| Contains less SodiumSodium | -55.6% |
| Contains more ManganeseManganese | +2347.8% |
| Contains more SeleniumSelenium | +693% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +7700% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +315.1% |
| Contains more Vitamin B6Vitamin B6 | +77.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.23mg | 235% |
| Vitamin B1 | 1.17mg | 0.015mg | 96% |
| Phosphorus | 734mg | 112mg | 89% |
| Selenium | 45.2µg | 5.7µg | 72% |
| Iron | 5.41mg | 0.41mg | 63% |
| Fiber | 15.4g | 2.5g | 52% |
| Magnesium | 235mg | 20mg | 51% |
| Protein | 17.3g | 2.24g | 30% |
| Copper | 0.403mg | 0.142mg | 29% |
| Carbs | 66.22g | 6.79g | 20% |
| Zinc | 3.11mg | 1.03mg | 19% |
| Polyunsaturated fat | 2.766g | 18% | |
| Vitamin B3 | 0.934mg | 3.877mg | 18% |
| Calories | 246kcal | 34kcal | 11% |
| Vitamin B6 | 0.165mg | 0.293mg | 10% |
| Fats | 7.03g | 0.49g | 10% |
| Folate | 52µg | 13µg | 10% |
| Potassium | 566mg | 304mg | 8% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Saturated fat | 1.328g | 6% | |
| Calcium | 58mg | 2mg | 6% |
| Monounsaturated fat | 2.376g | 6% | |
| Vitamin K | 3.2µg | 3% | |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Net carbs | 50.82g | 4.29g | N/A |
| Sugar | 1.45g | 2.38g | N/A |
| Sodium | 4mg | 9mg | 0% |
| Vitamin B2 | 0.22mg | 0.217mg | 0% |
| Vitamin B5 | 1.494mg | 1.5mg | 0% |
| Tryptophan | 0.335mg | 0.011mg | 0% |
| Threonine | 0.502mg | 0.134mg | 0% |
| Isoleucine | 0.668mg | 0.111mg | 0% |
| Leucine | 1.374mg | 0.189mg | 0% |
| Lysine | 0.76mg | 0.134mg | 0% |
| Methionine | 0.335mg | 0.033mg | 0% |
| Phenylalanine | 0.908mg | 0.111mg | 0% |
| Valine | 0.964mg | 0.145mg | 0% |
| Histidine | 0.41mg | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +672.3% |
| Contains more FatsFats | +1334.7% |
| Contains more CarbsCarbs | +875.3% |
| Contains more OtherOther | +291.9% |
| Contains more WaterWater | +1270.1% |