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  6. Flax seeds vs. Shiitake

Flax seeds vs. Shiitake — In-Depth Nutrition Comparison

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How are Flax seeds and Shiitake different?

  • Flax seeds is higher than Shiitake in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Calcium.
  • Flax seeds covers your daily need of Vitamin B1 136% more than Shiitake.
  • Flax seeds contains 128 times more Calcium than Shiitake. Flax seeds contains 255mg of Calcium, while Shiitake contains 2mg.

Seeds, flaxseed and Mushrooms, shiitake, raw types were used in this article.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +1860%
Contains more CalciumCalcium +12650%
Contains more PotassiumPotassium +167.4%
Contains more IronIron +1297.6%
Contains more CopperCopper +759.2%
Contains more ZincZinc +321.4%
Contains more PhosphorusPhosphorus +473.2%
Contains more ManganeseManganese +979.1%
Contains more SeleniumSelenium +345.6%
Contains less SodiumSodium -70%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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% 12% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +10860%
Contains more Vitamin B6Vitamin B6 +61.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +569.2%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +34.8%
Contains more Vitamin B3Vitamin B3 +25.9%
Contains more Vitamin B5Vitamin B5 +52.3%
~equal in Vitamin A ~IU
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +716.5%
Contains more FatsFats +8504.1%
Contains more CarbsCarbs +325.3%
Contains more OtherOther +401.4%
Contains more WaterWater +1189.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 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 GlucoseGlucose +495%
~equal in Starch ~0g
~equal in Fructose ~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.
Flax seeds 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 Flax seeds Shiitake Opinion
Calories 534kcal 34kcal Flax seeds
Protein 18.29g 2.24g Flax seeds
Fats 42.16g 0.49g Flax seeds
Vitamin C 0.6mg Flax seeds
Net carbs 1.58g 4.29g Shiitake
Carbs 28.88g 6.79g Flax seeds
Vitamin D 0IU 18IU Shiitake
Magnesium 392mg 20mg Flax seeds
Calcium 255mg 2mg Flax seeds
Potassium 813mg 304mg Flax seeds
Iron 5.73mg 0.41mg Flax seeds
Sugar 1.55g 2.38g Flax seeds
Fiber 27.3g 2.5g Flax seeds
Copper 1.22mg 0.142mg Flax seeds
Zinc 4.34mg 1.03mg Flax seeds
Phosphorus 642mg 112mg Flax seeds
Sodium 30mg 9mg Shiitake
Vitamin E 0.31mg Flax seeds
Vitamin D 0µg 0.4µg Shiitake
Manganese 2.482mg 0.23mg Flax seeds
Selenium 25.4µg 5.7µg Flax seeds
Vitamin B1 1.644mg 0.015mg Flax seeds
Vitamin B2 0.161mg 0.217mg Shiitake
Vitamin B3 3.08mg 3.877mg Shiitake
Vitamin B5 0.985mg 1.5mg Shiitake
Vitamin B6 0.473mg 0.293mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 13µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g Shiitake
Monounsaturated Fat 7.527g Flax seeds
Polyunsaturated fat 28.73g Flax seeds
Tryptophan 0.297mg 0.011mg Flax seeds
Threonine 0.766mg 0.134mg Flax seeds
Isoleucine 0.896mg 0.111mg Flax seeds
Leucine 1.235mg 0.189mg Flax seeds
Lysine 0.862mg 0.134mg Flax seeds
Methionine 0.37mg 0.033mg Flax seeds
Phenylalanine 0.957mg 0.111mg Flax seeds
Valine 1.072mg 0.145mg Flax seeds
Histidine 0.472mg 0.056mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds 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
62%
Flax seeds
24%
Shiitake
Minerals Daily Need Coverage Score
191%
Flax seeds
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 - 21mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 3.663g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 32)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $1.7)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.83g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.