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  6. Shiitake vs. Almonds

Shiitake vs. Almonds — In-Depth Nutrition Comparison

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How are shiitake and almonds different?

  • Shiitake is higher in vitamin B5; however, almonds are richer in copper, manganese, vitamin B2, magnesium, phosphorus, iron, fiber, calcium, and zinc.
  • Daily need coverage for copper for almonds is 99% higher.
  • Shiitake contains 3 times more vitamin B5 than almonds. While shiitake contains 1.5mg of vitamin B5, almonds contain only 0.471mg.
  • Almonds have a lower glycemic index (0) than shiitake (32).

Mushrooms, shiitake, raw and Nuts, almonds are the varieties used in this article.

Infographic

Shiitake vs Almonds 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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more SeleniumSelenium +39%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +13350%
Contains more PotassiumPotassium +141.1%
Contains more IronIron +804.9%
Contains more CopperCopper +626.1%
Contains more ZincZinc +202.9%
Contains more PhosphorusPhosphorus +329.5%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +847.4%

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% 6% 0% 0% 3.8% 50% 73% 90% 68% 0% 0% 9.8%
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% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +218.5%
Contains more Vitamin B6Vitamin B6 +113.9%
Contains more Vitamin B1Vitamin B1 +1266.7%
Contains more Vitamin B2Vitamin B2 +424.4%
Contains more FolateFolate +238.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~3.618mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Shiitake Almonds DV% diff.
Vitamin E 25.63mg 171%
Copper 0.142mg 1.031mg 99%
Manganese 0.23mg 2.179mg 85%
Polyunsaturated fat 12.329g 82%
Monounsaturated fat 31.551g 79%
Fats 0.49g 49.93g 76%
Vitamin B2 0.217mg 1.138mg 71%
Magnesium 20mg 270mg 60%
Phosphorus 112mg 481mg 53%
Iron 0.41mg 3.71mg 41%
Fiber 2.5g 12.5g 40%
Protein 2.24g 21.15g 38%
Calories 34kcal 579kcal 27%
Calcium 2mg 269mg 27%
Vitamin B5 1.5mg 0.471mg 21%
Zinc 1.03mg 3.12mg 19%
Saturated fat 3.802g 17%
Vitamin B1 0.015mg 0.205mg 16%
Potassium 304mg 733mg 13%
Vitamin B6 0.293mg 0.137mg 12%
Choline 52.1mg 9%
Folate 13µg 44µg 8%
Carbs 6.79g 21.55g 5%
Selenium 5.7µg 4.1µg 3%
Vitamin D* 18 IU 0 IU 2%
Vitamin D 0.4µg 0µg 2%
Vitamin B3 3.877mg 3.618mg 2%
Protein per 100 calories 6.6g 3.7g N/A
Calories per 10 g protein 152kcal 274kcal N/A
Weight per 100 calories 294g 17g N/A
Unsaturated / Saturated Fat ratio 12 N/A
Net carbs 4.29g 9.05g N/A
Sugar 2.38g 4.35g N/A
Starch 0.72g 0%
Sodium 9mg 1mg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.011mg 0.211mg 0%
Threonine 0.134mg 0.601mg 0%
Isoleucine 0.111mg 0.751mg 0%
Leucine 0.189mg 1.473mg 0%
Lysine 0.134mg 0.568mg 0%
Methionine 0.033mg 0.157mg 0%
Phenylalanine 0.111mg 1.132mg 0%
Valine 0.145mg 0.855mg 0%
Histidine 0.056mg 0.539mg 0%
Fructose 0g 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1934.9%
Contains more ProteinProtein +844.2%
Contains more FatsFats +10089.8%
Contains more CarbsCarbs +217.4%
Contains more OtherOther +300%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more GlucoseGlucose +1300%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.