Bran vs. Shiitake — In-Depth Nutrition Comparison
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Important differences between bran and shiitake
- Bran has more manganese, vitamin B1, and iron; however, shiitake has more vitamin B5, vitamin B3, vitamin B6, vitamin B2, copper, and potassium.
- Bran's daily need coverage for manganese is 32% more.
- Bran has 11 times more vitamin B1 than shiitake. Bran has 0.16mg of vitamin B1, while shiitake has 0.015mg.
- Bran has a higher glycemic index than shiitake.
The food varieties used in the comparison are Oat bran, cooked and Mushrooms, shiitake, 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 MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +400% |
| Contains more IronIron | +114.6% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +319.1% |
| Contains more SeleniumSelenium | +35.1% |
| Contains more PotassiumPotassium | +230.4% |
| Contains more CopperCopper | +115.2% |
| Contains more ZincZinc | +94.3% |
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 B1Vitamin B1 | +966.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +538.2% |
| Contains more Vitamin B3Vitamin B3 | +2592.4% |
| Contains more Vitamin B5Vitamin B5 | +591.2% |
| Contains more Vitamin B6Vitamin B6 | +1072% |
| Contains more FolateFolate | +116.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.964mg | 0.23mg | 32% |
| Vitamin B5 | 0.217mg | 1.5mg | 26% |
| Vitamin B3 | 0.144mg | 3.877mg | 23% |
| Vitamin B6 | 0.025mg | 0.293mg | 21% |
| Vitamin B2 | 0.034mg | 0.217mg | 14% |
| Vitamin B1 | 0.16mg | 0.015mg | 12% |
| Copper | 0.066mg | 0.142mg | 8% |
| Potassium | 92mg | 304mg | 6% |
| Iron | 0.88mg | 0.41mg | 6% |
| Magnesium | 40mg | 20mg | 5% |
| Zinc | 0.53mg | 1.03mg | 5% |
| Selenium | 7.7µg | 5.7µg | 4% |
| Folate | 6µg | 13µg | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Protein | 3.21g | 2.24g | 2% |
| Carbs | 11.44g | 6.79g | 2% |
| Polyunsaturated fat | 0.339g | 2% | |
| Monounsaturated fat | 0.291g | 1% | |
| Calcium | 10mg | 2mg | 1% |
| Phosphorus | 119mg | 112mg | 1% |
| Fats | 0.86g | 0.49g | 1% |
| Saturated fat | 0.163g | 1% | |
| Calories | 40kcal | 34kcal | 0% |
| Net carbs | 8.84g | 4.29g | N/A |
| Sugar | 2.38g | N/A | |
| Fiber | 2.6g | 2.5g | 0% |
| Sodium | 1mg | 9mg | 0% |
| Tryptophan | 0.057mg | 0.011mg | 0% |
| Threonine | 0.086mg | 0.134mg | 0% |
| Isoleucine | 0.114mg | 0.111mg | 0% |
| Leucine | 0.235mg | 0.189mg | 0% |
| Lysine | 0.13mg | 0.134mg | 0% |
| Methionine | 0.057mg | 0.033mg | 0% |
| Phenylalanine | 0.155mg | 0.111mg | 0% |
| Valine | 0.165mg | 0.145mg | 0% |
| Histidine | 0.07mg | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +43.3% |
| Contains more FatsFats | +75.5% |
| Contains more CarbsCarbs | +68.5% |
| Contains more OtherOther | +51% |
~equal in
Water
~89.74g
