Quinoa vs. Shiitake — In-Depth Nutrition Comparison
Compare
A recap on differences between quinoa and shiitake
- Quinoa is higher in manganese, iron, magnesium, vitamin B1, folate, phosphorus, and copper, yet shiitake is higher in vitamin B3, vitamin B6, and vitamin B2.
- Shiitake covers your daily vitamin B3 needs 22% more than quinoa.
- Quinoa contains 7 times more vitamin B1 than shiitake. While quinoa contains 0.107mg of vitamin B1, shiitake contains only 0.015mg.
- The glycemic index of shiitake is lower.
Food varieties used in this article are Quinoa, cooked and Mushrooms, shiitake, raw.
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.
| Contains more MagnesiumMagnesium | +220% |
| Contains more CalciumCalcium | +750% |
| Contains more IronIron | +263.4% |
| Contains more CopperCopper | +35.2% |
| Contains more PhosphorusPhosphorus | +35.7% |
| Contains less SodiumSodium | -22.2% |
| Contains more ManganeseManganese | +174.3% |
| Contains more PotassiumPotassium | +76.7% |
| Contains more SeleniumSelenium | +103.6% |
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 | +613.3% |
| Contains more FolateFolate | +223.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +97.3% |
| Contains more Vitamin B3Vitamin B3 | +841% |
| Contains more Vitamin B6Vitamin B6 | +138.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 1.5mg | 30% | |
| Vitamin B3 | 0.412mg | 3.877mg | 22% |
| Manganese | 0.631mg | 0.23mg | 17% |
| Iron | 1.49mg | 0.41mg | 14% |
| Vitamin B6 | 0.123mg | 0.293mg | 13% |
| Magnesium | 64mg | 20mg | 10% |
| Vitamin B1 | 0.107mg | 0.015mg | 8% |
| Vitamin B2 | 0.11mg | 0.217mg | 8% |
| Polyunsaturated fat | 1.078g | 7% | |
| Starch | 17.63g | 7% | |
| Folate | 42µg | 13µg | 7% |
| Phosphorus | 152mg | 112mg | 6% |
| Copper | 0.192mg | 0.142mg | 6% |
| Selenium | 2.8µg | 5.7µg | 5% |
| Carbs | 21.3g | 6.79g | 5% |
| Choline | 23mg | 4% | |
| Protein | 4.4g | 2.24g | 4% |
| Calories | 120kcal | 34kcal | 4% |
| Potassium | 172mg | 304mg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Vitamin D | 0µg | 0.4µg | 2% |
| Calcium | 17mg | 2mg | 2% |
| Fats | 1.92g | 0.49g | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Fiber | 2.8g | 2.5g | 1% |
| Zinc | 1.09mg | 1.03mg | 1% |
| Net carbs | 18.5g | 4.29g | N/A |
| Sugar | 0.87g | 2.38g | N/A |
| Sodium | 7mg | 9mg | 0% |
| Tryptophan | 0.052mg | 0.011mg | 0% |
| Threonine | 0.131mg | 0.134mg | 0% |
| Isoleucine | 0.157mg | 0.111mg | 0% |
| Leucine | 0.261mg | 0.189mg | 0% |
| Lysine | 0.239mg | 0.134mg | 0% |
| Methionine | 0.096mg | 0.033mg | 0% |
| Phenylalanine | 0.185mg | 0.111mg | 0% |
| Valine | 0.185mg | 0.145mg | 0% |
| Histidine | 0.127mg | 0.056mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +96.4% |
| Contains more FatsFats | +291.8% |
| Contains more CarbsCarbs | +213.7% |
| Contains more WaterWater | +25.3% |
~equal in
Other
~0.74g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
~equal in
Sucrose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
