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.
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
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Calcium
+400%
Contains
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Iron
+114.6%
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Magnesium
+100%
Contains
less
Sodium
-88.9%
Contains
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Manganese
+319.1%
Contains
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Selenium
+35.1%
Contains
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Potassium
+230.4%
Contains
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Zinc
+94.3%
Contains
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Copper
+115.2%
Equal in Phosphorus - 112
Contains
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Calcium
+400%
Contains
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Iron
+114.6%
Contains
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Magnesium
+100%
Contains
less
Sodium
-88.9%
Contains
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Manganese
+319.1%
Contains
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Selenium
+35.1%
Contains
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Potassium
+230.4%
Contains
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Zinc
+94.3%
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Copper
+115.2%
Equal in Phosphorus - 112
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.
4
6
Contains
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Vitamin B1
+966.7%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+538.2%
Contains
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Vitamin B3
+2592.4%
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Vitamin B5
+591.2%
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Vitamin B6
+1072%
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Folate
+116.7%
Contains
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Vitamin B1
+966.7%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+538.2%
Contains
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Vitamin B3
+2592.4%
Contains
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Vitamin B5
+591.2%
Contains
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Vitamin B6
+1072%
Contains
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Folate
+116.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+43.3%
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Fats
+75.5%
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Carbs
+68.5%
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Other
+51%
Equal in Water - 89.74
Contains
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Protein
+43.3%
Contains
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Fats
+75.5%
Contains
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Carbs
+68.5%
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Other
+51%
Equal in Water - 89.74
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Cholesterol | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in Sugar | |||
Lower in Sodium | |||
Lower in price | |||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 8.84g | 4.29g | |
Protein | 3.21g | 2.24g | |
Fats | 0.86g | 0.49g | |
Carbs | 11.44g | 6.79g | |
Calories | 40kcal | 34kcal | |
Sugar | 2.38g | ||
Fiber | 2.6g | 2.5g | |
Calcium | 10mg | 2mg | |
Iron | 0.88mg | 0.41mg | |
Magnesium | 40mg | 20mg | |
Phosphorus | 119mg | 112mg | |
Potassium | 92mg | 304mg | |
Sodium | 1mg | 9mg | |
Zinc | 0.53mg | 1.03mg | |
Copper | 0.066mg | 0.142mg | |
Manganese | 0.964mg | 0.23mg | |
Selenium | 7.7µg | 5.7µg | |
Vitamin D | 0IU | 18IU | |
Vitamin D | 0µg | 0.4µg | |
Vitamin B1 | 0.16mg | 0.015mg | |
Vitamin B2 | 0.034mg | 0.217mg | |
Vitamin B3 | 0.144mg | 3.877mg | |
Vitamin B5 | 0.217mg | 1.5mg | |
Vitamin B6 | 0.025mg | 0.293mg | |
Folate | 6µg | 13µg | |
Tryptophan | 0.057mg | 0.011mg | |
Threonine | 0.086mg | 0.134mg | |
Isoleucine | 0.114mg | 0.111mg | |
Leucine | 0.235mg | 0.189mg | |
Lysine | 0.13mg | 0.134mg | |
Methionine | 0.057mg | 0.033mg | |
Phenylalanine | 0.155mg | 0.111mg | |
Valine | 0.165mg | 0.145mg | |
Histidine | 0.07mg | 0.056mg | |
Saturated Fat | 0.163g | ||
Monounsaturated Fat | 0.291g | ||
Polyunsaturated fat | 0.339g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
6%
25%
Minerals Daily Need Coverage Score
33%
24%
Comparison summary
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Shiitake is lower in Saturated Fat (difference - 0.163g)
Which food is lower in glycemic index?
Shiitake is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 2.38g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 8mg)
Which food is cheaper?
Bran is cheaper (difference - $1.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.