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Yogurt vs. Shiitake — In-Depth Nutrition Comparison

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The main differences between Yogurt and Shiitake

  • Yogurt is richer in Calcium, and Selenium, yet Shiitake is richer in Vitamin B5, Vitamin B3, Vitamin B6, Copper, Fiber, and Manganese.
  • Daily need coverage for Vitamin B5 from Shiitake is 23% higher.
  • Yogurt contains 55 times more Calcium than Shiitake. Yogurt contains 110mg of Calcium, while Shiitake contains 2mg.

Food types used in this article are Yogurt, Greek, plain, nonfat and Mushrooms, shiitake, raw.

Infographic

Yogurt 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.
Contains more Calcium +5400%
Contains more Phosphorus +20.5%
Contains more Selenium +70.2%
Contains more Iron +485.7%
Contains more Magnesium +81.8%
Contains more Potassium +115.6%
Contains less Sodium -75%
Contains more Zinc +98.1%
Contains more Copper +735.3%
Contains more Manganese +2455.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Contains more Calcium +5400%
Contains more Phosphorus +20.5%
Contains more Selenium +70.2%
Contains more Iron +485.7%
Contains more Magnesium +81.8%
Contains more Potassium +115.6%
Contains less Sodium -75%
Contains more Zinc +98.1%
Contains more Copper +735.3%
Contains more Manganese +2455.6%

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.
Yogurt
7
:
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +28.1%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1763.9%
Contains more Vitamin B5 +353.2%
Contains more Vitamin B6 +365.1%
Contains more Folate +85.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
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 B1 +53.3%
Contains more Vitamin B2 +28.1%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1763.9%
Contains more Vitamin B5 +353.2%
Contains more Vitamin B6 +365.1%
Contains more Folate +85.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +354.9%
Contains more Fats +25.6%
Contains more Carbs +88.6%
Equal in Water - 89.74
Equal in Other - 0.74
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +354.9%
Contains more Fats +25.6%
Contains more Carbs +88.6%
Equal in Water - 89.74
Equal in Other - 0.74

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Glucose +∞%
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 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 Lactose +∞%
Contains more Galactose +∞%
Contains more Glucose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Shiitake Opinion
Net carbs 3.6g 4.29g Shiitake
Protein 10.19g 2.24g Yogurt
Fats 0.39g 0.49g Shiitake
Carbs 3.6g 6.79g Shiitake
Calories 59kcal 34kcal Yogurt
Sugar 3.24g 2.38g Shiitake
Fiber 0g 2.5g Shiitake
Calcium 110mg 2mg Yogurt
Iron 0.07mg 0.41mg Shiitake
Magnesium 11mg 20mg Shiitake
Phosphorus 135mg 112mg Yogurt
Potassium 141mg 304mg Shiitake
Sodium 36mg 9mg Shiitake
Zinc 0.52mg 1.03mg Shiitake
Copper 0.017mg 0.142mg Shiitake
Manganese 0.009mg 0.23mg Shiitake
Selenium 9.7µg 5.7µg Yogurt
Vitamin A 4IU Yogurt
Vitamin A RAE 1µg Yogurt
Vitamin E 0.01mg Yogurt
Vitamin D 0IU 18IU Shiitake
Vitamin D 0µg 0.4µg Shiitake
Vitamin B1 0.023mg 0.015mg Yogurt
Vitamin B2 0.278mg 0.217mg Yogurt
Vitamin B3 0.208mg 3.877mg Shiitake
Vitamin B5 0.331mg 1.5mg Shiitake
Vitamin B6 0.063mg 0.293mg Shiitake
Folate 7µg 13µg Shiitake
Vitamin B12 0.75µg Yogurt
Tryptophan 0.011mg Shiitake
Threonine 0.134mg Shiitake
Isoleucine 0.111mg Shiitake
Leucine 0.189mg Shiitake
Lysine 0.134mg Shiitake
Methionine 0.033mg Shiitake
Phenylalanine 0.111mg Shiitake
Valine 0.145mg Shiitake
Histidine 0.056mg Shiitake
Cholesterol 5mg Shiitake
Trans Fat 0.006g 0g Shiitake
Saturated Fat 0.117g Shiitake
Monounsaturated Fat 0.053g Yogurt
Polyunsaturated fat 0.012g Yogurt
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
25%
Shiitake
Minerals Daily Need Coverage Score
19%
Yogurt
24%
Shiitake

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 27mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 0.117g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $1.3)
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.
Which food is richer in vitamins?
?
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.