Shiitake vs. Brown rice — In-Depth Nutrition Comparison

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A recap on the differences between shiitake and brown rice

Shiitake is higher in vitamin B5, vitamin B6, vitamin B2, vitamin B3, and potassium, yet brown rice is higher in manganese, vitamin B1, and carbs.
Brown rice covers your daily manganese needs 32% more than shiitake.
Shiitake contains 4 times more vitamin B5 than brown rice. While shiitake contains 1.5mg of vitamin B5, brown rice contains only 0.38mg.
The glycemic index of shiitake is lower.

Food varieties used in this article are Mushrooms, shiitake, raw and Rice, brown, long-grain, cooked.

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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.

Shiitake

Brown rice

Contains more PotassiumPotassium	+253.5%
Contains more CopperCopper	+34%
Contains more ZincZinc	+45.1%

Contains more MagnesiumMagnesium	+95%
Contains more CalciumCalcium	+50%
Contains more IronIron	+36.6%
Contains less SodiumSodium	-55.6%
Contains more ManganeseManganese	+323.5%

~equal in Phosphorus ~103mg

~equal in Selenium ~5.8µg

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.

Shiitake

Brown rice

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+214.5%
Contains more Vitamin B3Vitamin B3	+51.4%
Contains more Vitamin B5Vitamin B5	+294.7%
Contains more Vitamin B6Vitamin B6	+138.2%
Contains more FolateFolate	+44.4%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1086.7%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.23mg	0.974mg	32%
Vitamin B5	1.5mg	0.38mg	22%
Vitamin B1	0.015mg	0.178mg	14%
Vitamin B6	0.293mg	0.123mg	13%
Vitamin B2	0.217mg	0.069mg	11%
Starch		24.79g	10%
Vitamin B3	3.877mg	2.561mg	8%
Carbs	6.79g	25.58g	6%
Potassium	304mg	86mg	6%
Magnesium	20mg	39mg	5%
Calories	34kcal	123kcal	4%
Fiber	2.5g	1.6g	4%
Copper	0.142mg	0.106mg	4%
Zinc	1.03mg	0.71mg	3%
Vitamin D*	18 IU	0 IU	2%
Vitamin D	0.4µg	0µg	2%
Iron	0.41mg	0.56mg	2%
Choline		9.2mg	2%
Polyunsaturated fat		0.366g	2%
Omega-6 (Linoleic acid)		0.355g	2%
Protein	2.24g	2.74g	1%
Fats	0.49g	0.97g	1%
Phosphorus	112mg	103mg	1%
Vitamin E		0.17mg	1%
Folate	13µg	9µg	1%
Saturated fat		0.26g	1%
Monounsaturated fat		0.369g	1%
Omega-3 (ALA)		0.011g	1%
Protein per 100 calories	6.6g	2.2g	N/A
Calories per 10 g protein	152kcal	449kcal	N/A
Weight per 100 calories	294g	81g	N/A
Net carbs	4.29g	23.98g	N/A
Calcium	2mg	3mg	0%
Sugar	2.38g	0.24g	N/A
Sodium	9mg	4mg	0%
Selenium	5.7µg	5.8µg	0%
Vitamin K		0.2µg	0%
Tryptophan	0.011mg	0.033mg	0%
Threonine	0.134mg	0.095mg	0%
Isoleucine	0.111mg	0.109mg	0%
Leucine	0.189mg	0.214mg	0%
Lysine	0.134mg	0.099mg	0%
Methionine	0.033mg	0.058mg	0%
Phenylalanine	0.111mg	0.133mg	0%
Valine	0.145mg	0.151mg	0%
Histidine	0.056mg	0.066mg	0%