Steak vs. Shiitake — In-Depth Nutrition Comparison
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A recap on the differences between steak and shiitake
- Steak is higher in zinc, selenium, iron, vitamin B6, vitamin B3, phosphorus, and vitamin B2, yet shiitake is higher in fiber and copper.
- Steak covers your daily zinc needs 48% more than shiitake.
- Steak contains 6 times more iron than shiitake. While steak contains 2.4mg of iron, shiitake contains only 0.41mg.
- The glycemic index of steak is lower.
Food varieties used in this article are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled 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.
| Contains more MagnesiumMagnesium | +15% |
| Contains more CalciumCalcium | +500% |
| Contains more IronIron | +485.4% |
| Contains more ZincZinc | +515.5% |
| Contains more PhosphorusPhosphorus | +45.5% |
| Contains more SeleniumSelenium | +457.9% |
| Contains more CopperCopper | +67.1% |
| Contains less SodiumSodium | -84.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +393.3% |
| Contains more Vitamin B2Vitamin B2 | +38.7% |
| Contains more Vitamin B3Vitamin B3 | +32.8% |
| Contains more Vitamin B6Vitamin B6 | +70.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin DVitamin D | +300% |
| Contains more FolateFolate | +116.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.2µg | 92% | |
| Zinc | 6.34mg | 1.03mg | 48% |
| Selenium | 31.8µg | 5.7µg | 47% |
| Protein | 24.85g | 2.24g | 45% |
| Saturated fat | 8.443g | 38% | |
| Vitamin B5 | 1.5mg | 30% | |
| Fats | 19.02g | 0.49g | 29% |
| Cholesterol | 78mg | 26% | |
| Iron | 2.4mg | 0.41mg | 25% |
| Monounsaturated fat | 9.171g | 23% | |
| Vitamin B6 | 0.5mg | 0.293mg | 16% |
| Calories | 271kcal | 34kcal | 12% |
| Fiber | 0g | 2.5g | 10% |
| Manganese | 0.23mg | 10% | |
| Vitamin B3 | 5.149mg | 3.877mg | 8% |
| Phosphorus | 163mg | 112mg | 7% |
| Polyunsaturated fat | 0.896g | 6% | |
| Vitamin B2 | 0.301mg | 0.217mg | 6% |
| Copper | 0.085mg | 0.142mg | 6% |
| Vitamin B1 | 0.074mg | 0.015mg | 5% |
| Vitamin D | 0.1µg | 0.4µg | 2% |
| Carbs | 0g | 6.79g | 2% |
| Sodium | 58mg | 9mg | 2% |
| Folate | 6µg | 13µg | 2% |
| Vitamin D | 6IU | 18IU | 2% |
| Vitamin A | 7µg | 1% | |
| Potassium | 279mg | 304mg | 1% |
| Calcium | 12mg | 2mg | 1% |
| Magnesium | 23mg | 20mg | 1% |
| Vitamin K | 1.6µg | 1% | |
| Net carbs | 0g | 4.29g | N/A |
| Sugar | 0g | 2.38g | N/A |
| Tryptophan | 0.278mg | 0.011mg | 0% |
| Threonine | 1.171mg | 0.134mg | 0% |
| Isoleucine | 1.157mg | 0.111mg | 0% |
| Leucine | 2.142mg | 0.189mg | 0% |
| Lysine | 2.38mg | 0.134mg | 0% |
| Methionine | 0.672mg | 0.033mg | 0% |
| Phenylalanine | 0.997mg | 0.111mg | 0% |
| Valine | 1.242mg | 0.145mg | 0% |
| Histidine | 0.931mg | 0.056mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - DPA | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1009.4% |
| Contains more FatsFats | +3781.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +61.4% |
| Contains more OtherOther | +37% |
