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Tuna vs. Shiitake — In-Depth Nutrition Comparison

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How are Tuna and Shiitake different?

  • Tuna is higher in Selenium, Vitamin B3, Vitamin B6, Phosphorus, Vitamin D, and Vitamin B1, however, Shiitake is richer in Vitamin B5, Copper, Fiber, and Manganese.
  • Daily need coverage for Selenium from Tuna is 186% higher.
  • Tuna contains 9 times more Vitamin B1 than Shiitake. While Tuna contains 0.134mg of Vitamin B1, Shiitake contains only 0.015mg.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Mushrooms, shiitake, raw are the varieties used in this article.

Infographic

Tuna 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.
Tuna
6
:
Contains more Calcium +100%
Contains more Iron +124.4%
Contains more Magnesium +110%
Contains more Phosphorus +197.3%
Contains more Potassium +73.4%
Contains more Selenium +1798.2%
Contains less Sodium -83.3%
Contains more Zinc +128.9%
Contains more Copper +230.2%
Contains more Manganese +1669.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Contains more Calcium +100%
Contains more Iron +124.4%
Contains more Magnesium +110%
Contains more Phosphorus +197.3%
Contains more Potassium +73.4%
Contains more Selenium +1798.2%
Contains less Sodium -83.3%
Contains more Zinc +128.9%
Contains more Copper +230.2%
Contains more Manganese +1669.2%

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.
Tuna
9
:
Contains more Vitamin D +400%
Contains more Vitamin B1 +793.3%
Contains more Vitamin B3 +469.3%
Contains more Vitamin B6 +254.3%
Contains more Vitamin B2 +58.4%
Contains more Vitamin B5 +349.1%
Contains more Folate +550%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 12% 0% 4% 51% 73% 90% 68% 10% 0% 0%
Contains more Vitamin D +400%
Contains more Vitamin B1 +793.3%
Contains more Vitamin B3 +469.3%
Contains more Vitamin B6 +254.3%
Contains more Vitamin B2 +58.4%
Contains more Vitamin B5 +349.1%
Contains more Folate +550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
3
:
Contains more Protein +1201.3%
Contains more Fats +20.4%
Contains more Other +73%
Contains more Carbs +∞%
Contains more Water +30.1%
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 Protein +1201.3%
Contains more Fats +20.4%
Contains more Other +73%
Contains more Carbs +∞%
Contains more Water +30.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Shiitake Opinion
Net carbs 0g 4.29g Shiitake
Protein 29.15g 2.24g Tuna
Fats 0.59g 0.49g Tuna
Carbs 0g 6.79g Shiitake
Calories 130kcal 34kcal Tuna
Sugar 0g 2.38g Tuna
Fiber 0g 2.5g Shiitake
Calcium 4mg 2mg Tuna
Iron 0.92mg 0.41mg Tuna
Magnesium 42mg 20mg Tuna
Phosphorus 333mg 112mg Tuna
Potassium 527mg 304mg Tuna
Sodium 54mg 9mg Shiitake
Zinc 0.45mg 1.03mg Shiitake
Copper 0.043mg 0.142mg Shiitake
Manganese 0.013mg 0.23mg Shiitake
Selenium 108.2µg 5.7µg Tuna
Vitamin A 65IU Tuna
Vitamin A RAE 22µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 82IU 18IU Tuna
Vitamin D 2µg 0.4µg Tuna
Vitamin B1 0.134mg 0.015mg Tuna
Vitamin B2 0.137mg 0.217mg Shiitake
Vitamin B3 22.07mg 3.877mg Tuna
Vitamin B5 0.334mg 1.5mg Shiitake
Vitamin B6 1.038mg 0.293mg Tuna
Folate 2µg 13µg Shiitake
Vitamin B12 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.011mg Tuna
Threonine 1.224mg 0.134mg Tuna
Isoleucine 1.287mg 0.111mg Tuna
Leucine 2.27mg 0.189mg Tuna
Lysine 2.565mg 0.134mg Tuna
Methionine 0.827mg 0.033mg Tuna
Phenylalanine 1.091mg 0.111mg Tuna
Valine 1.438mg 0.145mg Tuna
Histidine 0.822mg 0.056mg Tuna
Cholesterol 47mg Shiitake
Trans Fat 0.02g 0g Shiitake
Saturated Fat 0.205g Shiitake
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.138g Tuna
Polyunsaturated fat 0.175g Tuna
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Shiitake
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
92%
Tuna
25%
Shiitake
Minerals Daily Need Coverage Score
88%
Tuna
24%
Shiitake

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 32)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $1.3)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 0.205g)

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.