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Saffron vs. Shiitake — In-Depth Nutrition Comparison

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A recap on differences between saffron and shiitake

  • Saffron is higher in manganese, iron, magnesium, vitamin B6, potassium, copper, phosphorus, folate, and calcium, yet shiitake is higher in vitamin B3.
  • Saffron covers your daily manganese needs 1225% more than shiitake.
  • Saffron contains 56 times more calcium than shiitake. While saffron contains 111mg of calcium, shiitake contains only 2mg.
  • The glycemic index of shiitake is lower.

Food varieties used in this article are Spices, saffron and Mushrooms, shiitake, raw.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 MagnesiumMagnesium +1220%
Contains more CalciumCalcium +5450%
Contains more PotassiumPotassium +467.1%
Contains more IronIron +2607.3%
Contains more CopperCopper +131%
Contains more PhosphorusPhosphorus +125%
Contains more ManganeseManganese +12251.3%
Contains less SodiumSodium -93.9%
~equal in Zinc ~1.03mg
~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.
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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
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 B1Vitamin B1 +666.7%
Contains more Vitamin B2Vitamin B2 +23%
Contains more Vitamin B6Vitamin B6 +244.7%
Contains more FolateFolate +615.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +165.5%
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 ProteinProtein +410.3%
Contains more FatsFats +1093.9%
Contains more CarbsCarbs +862.7%
Contains more OtherOther +636.5%
Contains more WaterWater +654.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Shiitake DV% diff.
Manganese 28.408mg 0.23mg 1225%
Iron 11.1mg 0.41mg 134%
Vitamin C 80.8mg 90%
Magnesium 264mg 20mg 58%
Vitamin B6 1.01mg 0.293mg 55%
Potassium 1724mg 304mg 42%
Vitamin B5 1.5mg 30%
Copper 0.328mg 0.142mg 21%
Carbs 65.37g 6.79g 20%
Phosphorus 252mg 112mg 20%
Folate 93µg 13µg 20%
Protein 11.43g 2.24g 18%
Vitamin B3 1.46mg 3.877mg 15%
Calories 310kcal 34kcal 14%
Polyunsaturated fat 2.067g 14%
Calcium 111mg 2mg 11%
Vitamin B1 0.115mg 0.015mg 8%
Fats 5.85g 0.49g 8%
Saturated fat 1.586g 7%
Sodium 148mg 9mg 6%
Fiber 3.9g 2.5g 6%
Vitamin B2 0.267mg 0.217mg 4%
Vitamin A 27µg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 18IU 2%
Zinc 1.09mg 1.03mg 1%
Monounsaturated fat 0.429g 1%
Net carbs 61.47g 4.29g N/A
Sugar 2.38g N/A
Selenium 5.6µg 5.7µg 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%
Omega-3 - DPA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
54%
Saffron
23%
Shiitake
Minerals Daily Need Coverage Score
479%
Saffron
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 139mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 1.586g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 38)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $0.9)
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 2.38g)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is richer in vitamins?
Saffron
Saffron is relatively richer in vitamins

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.