Spinach raw vs. Shiitake — In-Depth Nutrition Comparison
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A recap on differences between spinach raw and shiitake
- Spinach raw is higher in folate, manganese, iron, magnesium, and calcium, yet shiitake is higher in vitamin B5, vitamin B3, phosphorus, selenium, and vitamin B6.
- Spinach raw covers your daily folate needs 45% more than shiitake.
- Spinach raw contains 50 times more calcium than shiitake. While spinach raw contains 99mg of calcium, shiitake contains only 2mg.
Food varieties used in this article are Spinach, raw and Mushrooms, shiitake, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +295% |
| Contains more CalciumCalcium | +4850% |
| Contains more PotassiumPotassium | +83.6% |
| Contains more IronIron | +561% |
| Contains more ManganeseManganese | +290% |
| Contains more ZincZinc | +94.3% |
| Contains more PhosphorusPhosphorus | +128.6% |
| Contains less SodiumSodium | -88.6% |
| Contains more SeleniumSelenium | +470% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +420% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1392.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +14.8% |
| Contains more Vitamin B3Vitamin B3 | +435.5% |
| Contains more Vitamin B5Vitamin B5 | +2207.7% |
| Contains more Vitamin B6Vitamin B6 | +50.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin A | 469µg | 52% | |
| Folate | 194µg | 13µg | 45% |
| Vitamin C | 28.1mg | 31% | |
| Vitamin B5 | 0.065mg | 1.5mg | 29% |
| Manganese | 0.897mg | 0.23mg | 29% |
| Iron | 2.71mg | 0.41mg | 29% |
| Vitamin B3 | 0.724mg | 3.877mg | 20% |
| Vitamin E | 2.03mg | 14% | |
| Magnesium | 79mg | 20mg | 14% |
| Calcium | 99mg | 2mg | 10% |
| Phosphorus | 49mg | 112mg | 9% |
| Selenium | 1µg | 5.7µg | 9% |
| Vitamin B6 | 0.195mg | 0.293mg | 8% |
| Potassium | 558mg | 304mg | 7% |
| Zinc | 0.53mg | 1.03mg | 5% |
| Vitamin B1 | 0.078mg | 0.015mg | 5% |
| Choline | 19.3mg | 4% | |
| Sodium | 79mg | 9mg | 3% |
| Vitamin B2 | 0.189mg | 0.217mg | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Polyunsaturated fat | 0.165g | 1% | |
| Calories | 23kcal | 34kcal | 1% |
| Protein | 2.86g | 2.24g | 1% |
| Copper | 0.13mg | 0.142mg | 1% |
| Fiber | 2.2g | 2.5g | 1% |
| Carbs | 3.63g | 6.79g | 1% |
| Fats | 0.39g | 0.49g | 0% |
| Net carbs | 1.43g | 4.29g | N/A |
| Sugar | 0.42g | 2.38g | N/A |
| Saturated fat | 0.063g | 0% | |
| Monounsaturated fat | 0.01g | 0% | |
| Tryptophan | 0.039mg | 0.011mg | 0% |
| Threonine | 0.122mg | 0.134mg | 0% |
| Isoleucine | 0.147mg | 0.111mg | 0% |
| Leucine | 0.223mg | 0.189mg | 0% |
| Lysine | 0.174mg | 0.134mg | 0% |
| Methionine | 0.053mg | 0.033mg | 0% |
| Phenylalanine | 0.129mg | 0.111mg | 0% |
| Valine | 0.161mg | 0.145mg | 0% |
| Histidine | 0.064mg | 0.056mg | 0% |
| Fructose | 0.15g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
2.24 g
Fats:
0.49 g
Carbs:
6.79 g
Water:
89.74 g
Other:
0.74 g
| Contains more ProteinProtein | +27.7% |
| Contains more OtherOther | +132.4% |
| Contains more FatsFats | +25.6% |
| Contains more CarbsCarbs | +87.1% |
~equal in
Water
~89.74g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
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 GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +2063.6% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g