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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 for shiitake is 23% higher.
  • Yogurt contains 55 times more calcium than shiitake. Yogurt contains 110mg of calcium, while shiitake contains 2mg.
  • Yogurt has a lower glycemic index than shiitake.

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

Infographic

Yogurt vs Shiitake 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.
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 +5400%
Contains more PhosphorusPhosphorus +20.5%
Contains more SeleniumSelenium +70.2%
Contains more MagnesiumMagnesium +81.8%
Contains more PotassiumPotassium +115.6%
Contains more IronIron +485.7%
Contains more CopperCopper +735.3%
Contains more ZincZinc +98.1%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +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
6
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +28.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1763.9%
Contains more Vitamin B5Vitamin B5 +353.2%
Contains more Vitamin B6Vitamin B6 +365.1%
Contains more FolateFolate +85.7%
~equal in Vitamin C ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Yogurt Shiitake DV% diff.
Vitamin B12 0.75µg 31%
Vitamin B3 0.208mg 3.877mg 23%
Vitamin B5 0.331mg 1.5mg 23%
Vitamin B6 0.063mg 0.293mg 18%
Protein 10.19g 2.24g 16%
Copper 0.017mg 0.142mg 14%
Calcium 110mg 2mg 11%
Fiber 0g 2.5g 10%
Manganese 0.009mg 0.23mg 10%
Selenium 9.7µg 5.7µg 7%
Zinc 0.52mg 1.03mg 5%
Potassium 141mg 304mg 5%
Vitamin B2 0.278mg 0.217mg 5%
Iron 0.07mg 0.41mg 4%
Choline 15.1mg 3%
Phosphorus 135mg 112mg 3%
Vitamin D 0µg 0.4µg 2%
Cholesterol 5mg 2%
Vitamin D 0IU 18IU 2%
Folate 7µg 13µg 2%
Magnesium 11mg 20mg 2%
Saturated fat 0.117g 1%
Calories 59kcal 34kcal 1%
Vitamin B1 0.023mg 0.015mg 1%
Sodium 36mg 9mg 1%
Carbs 3.6g 6.79g 1%
Fats 0.39g 0.49g 0%
Net carbs 3.6g 4.29g N/A
Sugar 3.24g 2.38g N/A
Vitamin E 0.01mg 0%
Vitamin A 1µg 0%
Trans fat 0.006g 0g N/A
Monounsaturated fat 0.053g 0%
Polyunsaturated fat 0.012g 0%
Tryptophan 0.011mg 0%
Threonine 0.134mg 0%
Isoleucine 0.111mg 0%
Leucine 0.189mg 0%
Lysine 0.134mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.111mg 0%
Valine 0.145mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
1
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 ProteinProtein +354.9%
Contains more FatsFats +25.6%
Contains more CarbsCarbs +88.6%
~equal in Water ~89.74g
~equal in Other ~0.74g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
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 LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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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.