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Flour vs. Shiitake — In-Depth Nutrition Comparison

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How are flour and shiitake different?

  • Flour is higher in vitamin B1, iron, selenium, folate, vitamin B2, manganese, and vitamin B3; however, shiitake is richer in vitamin B5, vitamin B6, and potassium.
  • Daily need coverage for vitamin B1 for flour is 64% higher.
  • Flour contains 14 times more folate than shiitake. While flour contains 183µg of folate, shiitake contains only 13µg.
  • Shiitake has a lower glycemic index (32) than flour (72).

Wheat flour, white, all-purpose, enriched, bleached and Mushrooms, shiitake, raw are the varieties used in this article.

Infographic

Flour 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.
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +650%
Contains more IronIron +1031.7%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +196.5%
Contains more SeleniumSelenium +494.7%
Contains more PotassiumPotassium +184.1%
Contains more ZincZinc +47.1%
~equal in Magnesium ~20mg
~equal in Copper ~0.142mg
~equal in Phosphorus ~112mg

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.
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5133.3%
Contains more Vitamin B2Vitamin B2 +127.6%
Contains more Vitamin B3Vitamin B3 +52.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1307.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +242.5%
Contains more Vitamin B6Vitamin B6 +565.9%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +361.2%
Contains more FatsFats +100%
Contains more CarbsCarbs +1023.9%
Contains more WaterWater +652.9%
Contains more OtherOther +60.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Shiitake DV% diff.
Vitamin B1 0.785mg 0.015mg 64%
Iron 4.64mg 0.41mg 53%
Selenium 33.9µg 5.7µg 51%
Folate 183µg 13µg 43%
Carbs 76.31g 6.79g 23%
Vitamin B5 0.438mg 1.5mg 21%
Vitamin B2 0.494mg 0.217mg 21%
Manganese 0.682mg 0.23mg 20%
Vitamin B6 0.044mg 0.293mg 19%
Calories 364kcal 34kcal 17%
Protein 10.33g 2.24g 16%
Vitamin B3 5.904mg 3.877mg 13%
Potassium 107mg 304mg 6%
Zinc 0.7mg 1.03mg 3%
Polyunsaturated fat 0.413g 3%
Choline 10.4mg 2%
Vitamin D 0IU 18IU 2%
Vitamin D 0µg 0.4µg 2%
Saturated fat 0.155g 1%
Fats 0.98g 0.49g 1%
Fiber 2.7g 2.5g 1%
Calcium 15mg 2mg 1%
Phosphorus 108mg 112mg 1%
Net carbs 73.61g 4.29g N/A
Magnesium 22mg 20mg 0%
Sugar 0.27g 2.38g N/A
Copper 0.144mg 0.142mg 0%
Sodium 2mg 9mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.087g 0%
Tryptophan 0.127mg 0.011mg 0%
Threonine 0.281mg 0.134mg 0%
Isoleucine 0.357mg 0.111mg 0%
Leucine 0.71mg 0.189mg 0%
Lysine 0.228mg 0.134mg 0%
Methionine 0.183mg 0.033mg 0%
Phenylalanine 0.52mg 0.111mg 0%
Valine 0.415mg 0.145mg 0%
Histidine 0.23mg 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Shiitake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
46%
Flour
23%
Shiitake
Minerals Daily Need Coverage Score
59%
Flour
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.155g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 40)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 7mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.3)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.