Shiitake vs. Bran raw — In-Depth Nutrition Comparison
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Differences between shiitake and bran raw
- Shiitake contains less manganese, vitamin B1, phosphorus, selenium, iron, fiber, magnesium, protein, copper, and carbs than bran raw.
- Bran raw's daily need coverage for manganese is 235% higher.
- Shiitake has a lower glycemic index. The glycemic index of shiitake is 32, while the glycemic index of bran raw is 56.
The food types used in this comparison are Mushrooms, shiitake, raw and Oat bran, raw.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +1075% |
| Contains more CalciumCalcium | +2800% |
| Contains more PotassiumPotassium | +86.2% |
| Contains more IronIron | +1219.5% |
| Contains more CopperCopper | +183.8% |
| Contains more ZincZinc | +201.9% |
| Contains more PhosphorusPhosphorus | +555.4% |
| Contains less SodiumSodium | -55.6% |
| Contains more ManganeseManganese | +2347.8% |
| Contains more SeleniumSelenium | +693% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +315.1% |
| Contains more Vitamin B6Vitamin B6 | +77.6% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +7700% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.23mg | 5.63mg | 235% |
| Vitamin B1 | 0.015mg | 1.17mg | 96% |
| Phosphorus | 112mg | 734mg | 89% |
| Selenium | 5.7µg | 45.2µg | 72% |
| Iron | 0.41mg | 5.41mg | 63% |
| Fiber | 2.5g | 15.4g | 52% |
| Magnesium | 20mg | 235mg | 51% |
| Protein | 2.24g | 17.3g | 30% |
| Copper | 0.142mg | 0.403mg | 29% |
| Carbs | 6.79g | 66.22g | 20% |
| Zinc | 1.03mg | 3.11mg | 19% |
| Vitamin B3 | 3.877mg | 0.934mg | 18% |
| Polyunsaturated fat | 2.766g | 18% | |
| Calories | 34kcal | 246kcal | 11% |
| Fats | 0.49g | 7.03g | 10% |
| Vitamin B6 | 0.293mg | 0.165mg | 10% |
| Folate | 13µg | 52µg | 10% |
| Potassium | 304mg | 566mg | 8% |
| Vitamin E | 1.01mg | 7% | |
| Calcium | 2mg | 58mg | 6% |
| Choline | 32.2mg | 6% | |
| Saturated fat | 1.328g | 6% | |
| Monounsaturated fat | 2.376g | 6% | |
| Vitamin K | 3.2µg | 3% | |
| Vitamin D* | 18 IU | 0 IU | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Protein per 100 calories | 6.6g | 7g | N/A |
| Calories per 10 g protein | 152kcal | 142kcal | N/A |
| Weight per 100 calories | 294g | 41g | N/A |
| Unsaturated / Saturated Fat ratio | 3.9 | N/A | |
| Net carbs | 4.29g | 50.82g | N/A |
| Sugar | 2.38g | 1.45g | N/A |
| Sodium | 9mg | 4mg | 0% |
| Vitamin B2 | 0.217mg | 0.22mg | 0% |
| Vitamin B5 | 1.5mg | 1.494mg | 0% |
| Tryptophan | 0.011mg | 0.335mg | 0% |
| Threonine | 0.134mg | 0.502mg | 0% |
| Isoleucine | 0.111mg | 0.668mg | 0% |
| Leucine | 0.189mg | 1.374mg | 0% |
| Lysine | 0.134mg | 0.76mg | 0% |
| Methionine | 0.033mg | 0.335mg | 0% |
| Phenylalanine | 0.111mg | 0.908mg | 0% |
| Valine | 0.145mg | 0.964mg | 0% |
| Histidine | 0.056mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1270.1% |
| Contains more ProteinProtein | +672.3% |
| Contains more FatsFats | +1334.7% |
| Contains more CarbsCarbs | +875.3% |