Brown rice vs. Shiitake — In-Depth Nutrition Comparison

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A recap on differences between brown rice and shiitake

Brown rice is higher in manganese and vitamin B1, yet shiitake is higher in vitamin B5, vitamin B6, vitamin B2, vitamin B3, and potassium.
Brown rice covers your daily manganese needs 32% more than shiitake.
Brown rice contains 12 times more vitamin B1 than shiitake. While brown rice contains 0.178mg of vitamin B1, shiitake contains only 0.015mg.
The amount of sugar in brown rice is lower.
The glycemic index of shiitake is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Mushrooms, shiitake, raw.

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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.

Brown rice

Shiitake

Contains more MagnesiumMagnesium	+95%
Contains more CalciumCalcium	+50%
Contains more IronIron	+36.6%
Contains less SodiumSodium	-55.6%
Contains more ManganeseManganese	+323.5%

Contains more PotassiumPotassium	+253.5%
Contains more CopperCopper	+34%
Contains more ZincZinc	+45.1%

~equal in Phosphorus ~112mg

~equal in Selenium ~5.7µg

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.

Brown rice

Shiitake

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1086.7%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+214.5%
Contains more Vitamin B3Vitamin B3	+51.4%
Contains more Vitamin B5Vitamin B5	+294.7%
Contains more Vitamin B6Vitamin B6	+138.2%
Contains more FolateFolate	+44.4%

~equal in Vitamin C ~mg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.974mg	0.23mg	32%
Vitamin B5	0.38mg	1.5mg	22%
Vitamin B1	0.178mg	0.015mg	14%
Vitamin B6	0.123mg	0.293mg	13%
Vitamin B2	0.069mg	0.217mg	11%
Starch	24.79g		10%
Vitamin B3	2.561mg	3.877mg	8%
Carbs	25.58g	6.79g	6%
Potassium	86mg	304mg	6%
Magnesium	39mg	20mg	5%
Copper	0.106mg	0.142mg	4%
Calories	123kcal	34kcal	4%
Fiber	1.6g	2.5g	4%
Zinc	0.71mg	1.03mg	3%
Vitamin D	0IU	18IU	2%
Polyunsaturated fat	0.366g		2%
Choline	9.2mg		2%
Vitamin D	0µg	0.4µg	2%
Iron	0.56mg	0.41mg	2%
Monounsaturated fat	0.369g		1%
Saturated fat	0.26g		1%
Fats	0.97g	0.49g	1%
Folate	9µg	13µg	1%
Protein	2.74g	2.24g	1%
Vitamin E	0.17mg		1%
Phosphorus	103mg	112mg	1%
Net carbs	23.98g	4.29g	N/A
Calcium	3mg	2mg	0%
Sugar	0.24g	2.38g	N/A
Sodium	4mg	9mg	0%
Selenium	5.8µg	5.7µg	0%
Vitamin K	0.2µg		0%
Tryptophan	0.033mg	0.011mg	0%
Threonine	0.095mg	0.134mg	0%
Isoleucine	0.109mg	0.111mg	0%
Leucine	0.214mg	0.189mg	0%
Lysine	0.099mg	0.134mg	0%
Methionine	0.058mg	0.033mg	0%
Phenylalanine	0.133mg	0.111mg	0%
Valine	0.151mg	0.145mg	0%
Histidine	0.066mg	0.056mg	0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A