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  6. Shiitake vs. Mackerel

Shiitake vs. Mackerel — In-Depth Nutrition Comparison

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How are shiitake and mackerel different?

  • Shiitake is richer in fiber, while mackerel is higher in vitamin D*, selenium, phosphorus, iron, magnesium, vitamin B6, calcium, and potassium.
  • Mackerel covers your daily need for sodium, 193% more than shiitake.
  • Shiitake is lower in sodium.
  • Shiitake has a higher glycemic index (32) than mackerel (0).

Mushrooms, shiitake, raw and Fish, mackerel, salted types were used in this article.

Infographic

Shiitake vs Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CopperCopper +42%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +71.1%
Contains more IronIron +241.5%
Contains more PhosphorusPhosphorus +126.8%
Contains more SeleniumSelenium +1187.7%
~equal in Zinc ~1.1mg

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% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin DVitamin D +6200%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B6Vitamin B6 +39.9%
Contains more FolateFolate +15.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Shiitake Mackerel DV% diff.
Vitamin B12 12µg 500%
Sodium 9mg 4450mg 193%
Vitamin D* 18 IU 1006 IU 124%
Vitamin D 0.4µg 25.2µg 124%
Selenium 5.7µg 73.4µg 123%
Polyunsaturated fat 6.21g 41%
Fats 0.49g 25.1g 38%
Protein 2.24g 18.5g 33%
Cholesterol 95mg 32%
Saturated fat 7.148g 32%
Vitamin B5 1.5mg 30%
Monounsaturated fat 8.32g 21%
Phosphorus 112mg 254mg 20%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Calories 34kcal 305kcal 14%
Iron 0.41mg 1.4mg 12%
Magnesium 20mg 60mg 10%
Fiber 2.5g 0g 10%
Manganese 0.23mg 10%
Vitamin B6 0.293mg 0.41mg 9%
Vitamin K 7.8µg 7%
Calcium 2mg 66mg 6%
Potassium 304mg 520mg 6%
Copper 0.142mg 0.1mg 5%
Vitamin A 47µg 5%
Vitamin B3 3.877mg 3.3mg 4%
Carbs 6.79g 0g 2%
Vitamin B2 0.217mg 0.19mg 2%
Zinc 1.03mg 1.1mg 1%
Folate 13µg 15µg 1%
Protein per 100 calories 6.6g 6.1g N/A
Calories per 10 g protein 152kcal 165kcal N/A
Weight per 100 calories 294g 33g N/A
Unsaturated / Saturated Fat ratio 2 N/A
Net carbs 4.29g 0g N/A
Sugar 2.38g 0g N/A
Vitamin B1 0.015mg 0.02mg 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 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +108.7%
Contains more ProteinProtein +725.9%
Contains more FatsFats +5022.4%
Contains more OtherOther +1710.8%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.