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Yolk vs. Shiitake — In-Depth Nutrition Comparison

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Summary of differences between yolk and shiitake

  • Yolk has more selenium, phosphorus, vitamin D, folate, vitamin B5, iron, vitamin B2, vitamin B1, and calcium; however, shiitake is higher in vitamin B3.
  • Yolk covers your daily need for selenium, 91% more than shiitake.
  • Yolk has 65 times more calcium than shiitake. While yolk has 129mg of calcium, shiitake has only 2mg.
  • The glycemic index of shiitake is higher.

These are the specific foods used in this comparison Egg, yolk, raw, fresh and Mushrooms, shiitake, raw.

Infographic

Yolk 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.
Yolk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
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 +6350%
Contains more IronIron +565.9%
Contains more ZincZinc +123.3%
Contains more PhosphorusPhosphorus +248.2%
Contains more SeleniumSelenium +882.5%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +178.9%
Contains more CopperCopper +84.4%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +318.2%

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.
Yolk
11
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
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 DVitamin D +1250%
Contains more Vitamin B1Vitamin B1 +1073.3%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B5Vitamin B5 +99.3%
Contains more Vitamin B6Vitamin B6 +19.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1023.1%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +16054.2%
~equal in Vitamin C ~mg

All nutrients comparison - raw data values

Nutrient Yolk Shiitake DV% diff.
Cholesterol 1085mg 362%
Choline 820.2mg 149%
Selenium 56µg 5.7µg 91%
Vitamin B12 1.95µg 81%
Saturated fat 9.551g 43%
Vitamin A 381µg 42%
Fats 26.54g 0.49g 40%
Phosphorus 390mg 112mg 40%
Folate 146µg 13µg 33%
Vitamin B5 2.99mg 1.5mg 30%
Monounsaturated fat 11.738g 29%
Iron 2.73mg 0.41mg 29%
Polyunsaturated fat 4.204g 28%
Protein 15.86g 2.24g 27%
Vitamin D 218IU 18IU 25%
Vitamin D 5.4µg 0.4µg 25%
Vitamin B2 0.528mg 0.217mg 24%
Vitamin B3 0.024mg 3.877mg 24%
Vitamin E 2.58mg 17%
Calories 322kcal 34kcal 14%
Calcium 129mg 2mg 13%
Vitamin B1 0.176mg 0.015mg 13%
Zinc 2.3mg 1.03mg 12%
Fiber 0g 2.5g 10%
Manganese 0.055mg 0.23mg 8%
Copper 0.077mg 0.142mg 7%
Potassium 109mg 304mg 6%
Vitamin B6 0.35mg 0.293mg 4%
Magnesium 5mg 20mg 4%
Sodium 48mg 9mg 2%
Carbs 3.59g 6.79g 1%
Vitamin K 0.7µg 1%
Net carbs 3.59g 4.29g N/A
Sugar 0.56g 2.38g N/A
Tryptophan 0.177mg 0.011mg 0%
Threonine 0.687mg 0.134mg 0%
Isoleucine 0.866mg 0.111mg 0%
Leucine 1.399mg 0.189mg 0%
Lysine 1.217mg 0.134mg 0%
Methionine 0.378mg 0.033mg 0%
Phenylalanine 0.681mg 0.111mg 0%
Valine 0.949mg 0.145mg 0%
Histidine 0.416mg 0.056mg 0%
Fructose 0.07g 0g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 +608%
Contains more FatsFats +5316.3%
Contains more OtherOther +129.7%
Contains more CarbsCarbs +89.1%
Contains more WaterWater +71.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
5
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 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 SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +1222.2%
~equal in Starch ~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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.