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  6. Bran raw vs. Shiitake

Bran raw vs. Shiitake — In-Depth Nutrition Comparison

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Differences between bran raw and shiitake

  • 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 contains 78 times less vitamin B1 than bran raw. Bran raw contains 1.17mg of vitamin B1, while shiitake contains 0.015mg.
  • 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 Oat bran, raw and Mushrooms, shiitake, raw.

Infographic

Bran raw vs Shiitake infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +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.
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% 20% 293% 51% 18% 90% 38% 0% 8% 39%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7700%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +315.1%
Contains more Vitamin B6Vitamin B6 +77.6%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin B2 ~0.217mg
~equal in Vitamin B5 ~1.5mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Bran raw Shiitake DV% diff.
Manganese 5.63mg 0.23mg 235%
Vitamin B1 1.17mg 0.015mg 96%
Phosphorus 734mg 112mg 89%
Selenium 45.2µg 5.7µg 72%
Iron 5.41mg 0.41mg 63%
Fiber 15.4g 2.5g 52%
Magnesium 235mg 20mg 51%
Protein 17.3g 2.24g 30%
Copper 0.403mg 0.142mg 29%
Carbs 66.22g 6.79g 20%
Zinc 3.11mg 1.03mg 19%
Vitamin B3 0.934mg 3.877mg 18%
Polyunsaturated fat 2.766g 18%
Calories 246kcal 34kcal 11%
Fats 7.03g 0.49g 10%
Vitamin B6 0.165mg 0.293mg 10%
Folate 52µg 13µg 10%
Potassium 566mg 304mg 8%
Vitamin E 1.01mg 7%
Calcium 58mg 2mg 6%
Choline 32.2mg 6%
Saturated fat 1.328g 6%
Monounsaturated fat 2.376g 6%
Vitamin K 3.2µg 3%
Vitamin D* 0 IU 18 IU 2%
Vitamin D 0µg 0.4µg 2%
Protein per 100 calories 7g 6.6g N/A
Calories per 10 g protein 142kcal 152kcal N/A
Weight per 100 calories 41g 294g N/A
Unsaturated / Saturated Fat ratio 3.9 N/A
Net carbs 50.82g 4.29g N/A
Sugar 1.45g 2.38g N/A
Sodium 4mg 9mg 0%
Vitamin B2 0.22mg 0.217mg 0%
Vitamin B5 1.494mg 1.5mg 0%
Tryptophan 0.335mg 0.011mg 0%
Threonine 0.502mg 0.134mg 0%
Isoleucine 0.668mg 0.111mg 0%
Leucine 1.374mg 0.189mg 0%
Lysine 0.76mg 0.134mg 0%
Methionine 0.335mg 0.033mg 0%
Phenylalanine 0.908mg 0.111mg 0%
Valine 0.964mg 0.145mg 0%
Histidine 0.41mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +672.3%
Contains more FatsFats +1334.7%
Contains more CarbsCarbs +875.3%
Contains more WaterWater +1270.1%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.