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Smoothie vs. Shiitake — In-Depth Nutrition Comparison

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A recap on differences between smoothie and shiitake

  • Shiitake is higher than smoothie in vitamin B3, vitamin B6, fiber, and potassium.
  • Shiitake covers your daily vitamin B3 needs 19% more than smoothie.
  • Smoothie contains 21 times more calcium than shiitake. While smoothie contains 41mg of calcium, shiitake contains only 2mg.
  • The amount of sugar in shiitake is lower.
  • The glycemic index of shiitake is lower.

Food varieties used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Mushrooms, shiitake, raw.

Infographic

Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
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 +1950%
Contains more PotassiumPotassium +1166.7%
Contains more IronIron +173.3%
Contains less SodiumSodium -69%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 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 B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +375.1%
Contains more Vitamin B6Vitamin B6 +257.3%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 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 CarbsCarbs +20.2%
Contains more ProteinProtein +83.6%
Contains more FatsFats +∞%
Contains more OtherOther +117.6%
~equal in Water ~89.74g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Shiitake DV% diff.
Vitamin B5 1.5mg 30%
Vitamin C 24.5mg 27%
Vitamin B3 0.816mg 3.877mg 19%
Vitamin B2 0.217mg 17%
Phosphorus 112mg 16%
Copper 0.142mg 16%
Vitamin B6 0.082mg 0.293mg 16%
Vitamin B12 0.24µg 10%
Fiber 0g 2.5g 10%
Selenium 5.7µg 10%
Manganese 0.23mg 10%
Zinc 1.03mg 9%
Potassium 24mg 304mg 8%
Magnesium 20mg 5%
Calcium 41mg 2mg 4%
Iron 0.15mg 0.41mg 3%
Folate 13µg 3%
Vitamin D 18IU 2%
Vitamin D 0.4µg 2%
Protein 1.22g 2.24g 2%
Sodium 29mg 9mg 1%
Vitamin B1 0.015mg 1%
Fats 0g 0.49g 1%
Calories 37kcal 34kcal 0%
Carbs 8.16g 6.79g 0%
Net carbs 8.16g 4.29g N/A
Sugar 7.35g 2.38g N/A
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
Smoothie 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
11%
Smoothie
23%
Shiitake
Minerals Daily Need Coverage Score
2%
Smoothie
24%
Shiitake

Comparison summary

Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $1.3)
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 - 4.97g)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Shiitake
Shiitake is relatively richer in minerals
Which food is richer in vitamins?
Shiitake
Shiitake 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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.