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Raspberry vs. Shiitake — In-Depth Nutrition Comparison

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Significant differences between raspberries and shiitake

  • Raspberries have more manganese and fiber; however, shiitake is richer in vitamin B5, vitamin B3, vitamin B6, vitamin B2, phosphorus, selenium, copper, and zinc.
  • Shiitake covers your daily vitamin B5 needs 23% more than raspberries.
  • Shiitake has 3 times less manganese than raspberries. Raspberries have 0.67mg of manganese, while shiitake has 0.23mg.

Specific food types used in this comparison are Raspberries, raw and Mushrooms, shiitake, raw.

Infographic

Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 CalciumCalcium +1150%
Contains more IronIron +68.3%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +191.3%
Contains more PotassiumPotassium +101.3%
Contains more CopperCopper +57.8%
Contains more ZincZinc +145.2%
Contains more PhosphorusPhosphorus +286.2%
Contains more SeleniumSelenium +2750%
~equal in Magnesium ~20mg

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
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% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +113.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +61.5%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +471.1%
Contains more Vitamin B3Vitamin B3 +548.3%
Contains more Vitamin B5Vitamin B5 +355.9%
Contains more Vitamin B6Vitamin B6 +432.7%
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 FatsFats +32.7%
Contains more CarbsCarbs +75.8%
Contains more ProteinProtein +86.7%
Contains more OtherOther +60.9%
~equal in Water ~89.74g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +28%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Shiitake DV% diff.
Vitamin C 26.2mg 29%
Vitamin B5 0.329mg 1.5mg 23%
Vitamin B3 0.598mg 3.877mg 20%
Manganese 0.67mg 0.23mg 19%
Vitamin B6 0.055mg 0.293mg 18%
Fiber 6.5g 2.5g 16%
Vitamin B2 0.038mg 0.217mg 14%
Phosphorus 29mg 112mg 12%
Selenium 0.2µg 5.7µg 10%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Copper 0.09mg 0.142mg 6%
Zinc 0.42mg 1.03mg 6%
Potassium 151mg 304mg 5%
Iron 0.69mg 0.41mg 4%
Polyunsaturated fat 0.375g 3%
Fructose 2.35g 0g 3%
Vitamin D 0µg 0.4µg 2%
Protein 1.2g 2.24g 2%
Calcium 25mg 2mg 2%
Vitamin D 0IU 18IU 2%
Carbs 11.94g 6.79g 2%
Folate 21µg 13µg 2%
Choline 12.3mg 2%
Calories 52kcal 34kcal 1%
Vitamin B1 0.032mg 0.015mg 1%
Fats 0.65g 0.49g 0%
Net carbs 5.44g 4.29g N/A
Magnesium 22mg 20mg 0%
Sugar 4.42g 2.38g N/A
Sodium 1mg 9mg 0%
Vitamin A 2µg 0%
Saturated fat 0.019g 0%
Monounsaturated fat 0.064g 0%
Tryptophan 0.011mg 0%
Threonine 0.134mg 0%
Isoleucine 0.111mg 0%
Leucine 0.189mg 0%
Lysine 0.134mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.111mg 0%
Valine 0.145mg 0%
Histidine 0.056mg 0%

Which food is preferable for your diet?

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

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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
16%
Raspberry
23%
Shiitake
Minerals Daily Need Coverage Score
20%
Raspberry
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 2.04g)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.019g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 6)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.6)
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.

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.