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  6. Sardines vs. Shiitake

Sardines vs. Shiitake — In-Depth Nutrition Comparison

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What are the main differences between sardines and shiitake?

  • Sardines are richer in selenium, phosphorus, calcium, iron, vitamin D* and vitamin B3, while shiitake is higher in vitamin B5, fiber, and vitamin B6.
  • Sardines' daily need coverage for selenium is 85% higher.
  • Shiitake has 191 times less calcium than sardines. Sardines have 382mg of calcium, while shiitake has 2mg.
  • Shiitake is lower in sodium.
  • Shiitake has a higher glycemic index (32) than sardines (0).

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Mushrooms, shiitake, raw types in this comparison.

Infographic

Sardines 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 MagnesiumMagnesium +95%
Contains more CalciumCalcium +19000%
Contains more PotassiumPotassium +30.6%
Contains more IronIron +612.2%
Contains more CopperCopper +31%
Contains more ZincZinc +27.2%
Contains more PhosphorusPhosphorus +337.5%
Contains more SeleniumSelenium +824.6%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +113%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 6% 0% 0% 3.8% 50% 73% 90% 68% 0% 0% 9.8%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B5Vitamin B5 +133.6%
Contains more Vitamin B6Vitamin B6 +75.4%
Contains more FolateFolate +30%
~equal in Vitamin C ~mg
~equal in Vitamin B2 ~0.217mg

All nutrients comparison - raw data values

Nutrient Sardines Shiitake DV% diff.
Vitamin B12 8.94µg 373%
Selenium 52.7µg 5.7µg 85%
Phosphorus 490mg 112mg 54%
Cholesterol 142mg 47%
Protein 24.62g 2.24g 45%
Calcium 382mg 2mg 38%
Polyunsaturated fat 5.148g 34%
Iron 2.92mg 0.41mg 31%
Vitamin D* 193 IU 18 IU 22%
Vitamin D 4.8µg 0.4µg 22%
Fats 11.45g 0.49g 17%
Vitamin B5 0.642mg 1.5mg 17%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Sodium 307mg 9mg 13%
Fiber 0g 2.5g 10%
Vitamin B6 0.167mg 0.293mg 10%
Monounsaturated fat 3.869g 10%
Calories 208kcal 34kcal 9%
Vitamin B3 5.245mg 3.877mg 9%
Saturated fat 1.528g 7%
Magnesium 39mg 20mg 5%
Copper 0.186mg 0.142mg 5%
Manganese 0.108mg 0.23mg 5%
Vitamin B1 0.08mg 0.015mg 5%
Vitamin A 32µg 4%
Potassium 397mg 304mg 3%
Zinc 1.31mg 1.03mg 3%
Carbs 0g 6.79g 2%
Vitamin K 2.6µg 2%
Vitamin B2 0.227mg 0.217mg 1%
Folate 10µg 13µg 1%
Protein per 100 calories 12g 6.6g N/A
Calories per 10 g protein 84kcal 152kcal N/A
Weight per 100 calories 48g 294g N/A
Unsaturated / Saturated Fat ratio 5.9 N/A
Net carbs 0g 4.29g N/A
Sugar 0g 2.38g N/A
Tryptophan 0.276mg 0.011mg 0%
Threonine 1.079mg 0.134mg 0%
Isoleucine 1.134mg 0.111mg 0%
Leucine 2.001mg 0.189mg 0%
Lysine 2.26mg 0.134mg 0%
Methionine 0.729mg 0.033mg 0%
Phenylalanine 0.961mg 0.111mg 0%
Valine 1.268mg 0.145mg 0%
Histidine 0.725mg 0.056mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +999.1%
Contains more FatsFats +2236.7%
Contains more OtherOther +483.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.5%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.