Yam vs. Shiitake — In-Depth Nutrition Comparison
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How are yam and shiitake different?
- Yam is higher in potassium, vitamin B1, manganese, and fiber; however, shiitake is richer in vitamin B5, vitamin B3, vitamin B2, selenium, phosphorus, and zinc.
- Daily need coverage for vitamin B5 for shiitake is 24% higher.
- Yam contains 7 times more vitamin B1 than shiitake. While yam contains 0.112mg of vitamin B1, shiitake contains only 0.015mg.
- Shiitake has a lower glycemic index (32) than yam (51).
Yam, raw and Mushrooms, shiitake, raw are the varieties used in this article.
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 CalciumCalcium | +750% |
| Contains more PotassiumPotassium | +168.4% |
| Contains more IronIron | +31.7% |
| Contains more CopperCopper | +25.4% |
| Contains more ManganeseManganese | +72.6% |
| Contains more ZincZinc | +329.2% |
| Contains more PhosphorusPhosphorus | +103.6% |
| Contains more SeleniumSelenium | +714.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +646.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +76.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +578.1% |
| Contains more Vitamin B3Vitamin B3 | +602.4% |
| Contains more Vitamin B5Vitamin B5 | +377.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 0.314mg | 1.5mg | 24% |
| Vitamin B3 | 0.552mg | 3.877mg | 21% |
| Vitamin C | 17.1mg | 19% | |
| Potassium | 816mg | 304mg | 15% |
| Vitamin B2 | 0.032mg | 0.217mg | 14% |
| Selenium | 0.7µg | 5.7µg | 9% |
| Vitamin B1 | 0.112mg | 0.015mg | 8% |
| Phosphorus | 55mg | 112mg | 8% |
| Carbs | 27.88g | 6.79g | 7% |
| Manganese | 0.397mg | 0.23mg | 7% |
| Zinc | 0.24mg | 1.03mg | 7% |
| Fiber | 4.1g | 2.5g | 6% |
| Calories | 118kcal | 34kcal | 4% |
| Copper | 0.178mg | 0.142mg | 4% |
| Choline | 16.5mg | 3% | |
| Folate | 23µg | 13µg | 3% |
| Calcium | 17mg | 2mg | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Vitamin K | 2.3µg | 2% | |
| Iron | 0.54mg | 0.41mg | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Polyunsaturated fat | 0.076g | 1% | |
| Protein | 1.53g | 2.24g | 1% |
| Vitamin A | 7µg | 1% | |
| Fats | 0.17g | 0.49g | 0% |
| Net carbs | 23.78g | 4.29g | N/A |
| Magnesium | 21mg | 20mg | 0% |
| Sugar | 0.5g | 2.38g | N/A |
| Sodium | 9mg | 9mg | 0% |
| Vitamin B6 | 0.293mg | 0.293mg | 0% |
| Saturated fat | 0.037g | 0% | |
| Monounsaturated fat | 0.006g | 0% | |
| Tryptophan | 0.012mg | 0.011mg | 0% |
| Threonine | 0.054mg | 0.134mg | 0% |
| Isoleucine | 0.052mg | 0.111mg | 0% |
| Leucine | 0.096mg | 0.189mg | 0% |
| Lysine | 0.059mg | 0.134mg | 0% |
| Methionine | 0.021mg | 0.033mg | 0% |
| Phenylalanine | 0.071mg | 0.111mg | 0% |
| Valine | 0.062mg | 0.145mg | 0% |
| Histidine | 0.034mg | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +310.6% |
| Contains more ProteinProtein | +46.4% |
| Contains more FatsFats | +188.2% |
| Contains more WaterWater | +28.9% |
~equal in
Other
~0.74g