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  6. Bran raw vs. Shiitake

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.

The food types used in this comparison are Oat bran, raw and Mushrooms, shiitake, raw.

Infographic

Bran raw vs Shiitake 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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%
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.
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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%
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%
~equal in Vitamin C ~mg
~equal in Vitamin A ~IU
~equal in Vitamin B2 ~0.217mg
~equal in Vitamin B5 ~1.5mg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Shiitake Opinion
Calories 246kcal 34kcal Bran raw
Protein 17.3g 2.24g Bran raw
Fats 7.03g 0.49g Bran raw
Net carbs 50.82g 4.29g Bran raw
Carbs 66.22g 6.79g Bran raw
Vitamin D 0IU 18IU Shiitake
Magnesium 235mg 20mg Bran raw
Calcium 58mg 2mg Bran raw
Potassium 566mg 304mg Bran raw
Iron 5.41mg 0.41mg Bran raw
Sugar 1.45g 2.38g Bran raw
Fiber 15.4g 2.5g Bran raw
Copper 0.403mg 0.142mg Bran raw
Zinc 3.11mg 1.03mg Bran raw
Phosphorus 734mg 112mg Bran raw
Sodium 4mg 9mg Bran raw
Vitamin E 1.01mg Bran raw
Vitamin D 0µg 0.4µg Shiitake
Manganese 5.63mg 0.23mg Bran raw
Selenium 45.2µg 5.7µg Bran raw
Vitamin B1 1.17mg 0.015mg Bran raw
Vitamin B2 0.22mg 0.217mg Bran raw
Vitamin B3 0.934mg 3.877mg Shiitake
Vitamin B5 1.494mg 1.5mg Shiitake
Vitamin B6 0.165mg 0.293mg Shiitake
Vitamin K 3.2µg Bran raw
Folate 52µg 13µg Bran raw
Choline 32.2mg Bran raw
Saturated Fat 1.328g Shiitake
Monounsaturated Fat 2.376g Bran raw
Polyunsaturated fat 2.766g Bran raw
Tryptophan 0.335mg 0.011mg Bran raw
Threonine 0.502mg 0.134mg Bran raw
Isoleucine 0.668mg 0.111mg Bran raw
Leucine 1.374mg 0.189mg Bran raw
Lysine 0.76mg 0.134mg Bran raw
Methionine 0.335mg 0.033mg Bran raw
Phenylalanine 0.908mg 0.111mg Bran raw
Valine 0.964mg 0.145mg Bran raw
Histidine 0.41mg 0.056mg Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Shiitake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
44%
Bran raw
24%
Shiitake
Minerals Daily Need Coverage Score
195%
Bran raw
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 1.328g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 5mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.3)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.