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Walnut vs. Shiitake — In-Depth Nutrition Comparison

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Summary of differences between Walnut and Shiitake

  • Walnut has more Copper, Manganese, Phosphorus, Magnesium, Iron, Vitamin B1, Folate, Vitamin B6, and Zinc, however, Shiitake is higher in Vitamin B5.
  • Walnut covers your daily need of Copper 160% more than Shiitake.
  • Walnut has 23 times more Vitamin B1 than Shiitake. While Walnut has 0.341mg of Vitamin B1, Shiitake has only 0.015mg.

These are the specific foods used in this comparison Nuts, walnuts, english and Mushrooms, shiitake, raw.

Infographic

Walnut 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.
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +690%
Contains more CalciumCalcium +4800%
Contains more PotassiumPotassium +45.1%
Contains more IronIron +609.8%
Contains more CopperCopper +1016.9%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +208.9%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +1384.3%
Contains more SeleniumSelenium +16.3%

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.
Walnut
8
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2173.3%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +653.8%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B3Vitamin B3 +244.6%
Contains more Vitamin B5Vitamin B5 +163.2%
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +579.9%
Contains more FatsFats +13208.2%
Contains more CarbsCarbs +101.9%
Contains more OtherOther +140.5%
Contains more WaterWater +2104.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
3
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +2875%
~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.
Walnut Shiitake
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Walnut Shiitake Opinion
Calories 654kcal 34kcal Walnut
Protein 15.23g 2.24g Walnut
Fats 65.21g 0.49g Walnut
Vitamin C 1.3mg Walnut
Net carbs 7.01g 4.29g Walnut
Carbs 13.71g 6.79g Walnut
Vitamin D 0IU 18IU Shiitake
Magnesium 158mg 20mg Walnut
Calcium 98mg 2mg Walnut
Potassium 441mg 304mg Walnut
Iron 2.91mg 0.41mg Walnut
Sugar 2.61g 2.38g Shiitake
Fiber 6.7g 2.5g Walnut
Copper 1.586mg 0.142mg Walnut
Zinc 3.09mg 1.03mg Walnut
Starch 0.06g Walnut
Phosphorus 346mg 112mg Walnut
Sodium 2mg 9mg Walnut
Vitamin A 20IU Walnut
Vitamin A 1µg Walnut
Vitamin E 0.7mg Walnut
Vitamin D 0µg 0.4µg Shiitake
Manganese 3.414mg 0.23mg Walnut
Selenium 4.9µg 5.7µg Shiitake
Vitamin B1 0.341mg 0.015mg Walnut
Vitamin B2 0.15mg 0.217mg Shiitake
Vitamin B3 1.125mg 3.877mg Shiitake
Vitamin B5 0.57mg 1.5mg Shiitake
Vitamin B6 0.537mg 0.293mg Walnut
Vitamin K 2.7µg Walnut
Folate 98µg 13µg Walnut
Choline 39.2mg Walnut
Saturated Fat 6.126g Shiitake
Monounsaturated Fat 8.933g Walnut
Polyunsaturated fat 47.174g Walnut
Tryptophan 0.17mg 0.011mg Walnut
Threonine 0.596mg 0.134mg Walnut
Isoleucine 0.625mg 0.111mg Walnut
Leucine 1.17mg 0.189mg Walnut
Lysine 0.424mg 0.134mg Walnut
Methionine 0.236mg 0.033mg Walnut
Phenylalanine 0.711mg 0.111mg Walnut
Valine 0.753mg 0.145mg Walnut
Histidine 0.391mg 0.056mg Walnut
Fructose 0.09g 0g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
32%
Walnut
24%
Shiitake
Minerals Daily Need Coverage Score
152%
Walnut
24%
Shiitake

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
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 - 0.23g)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 6.126g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $3.7)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.