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Pork vs. Shiitake — In-Depth Nutrition Comparison

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Significant differences between pork and shiitake

  • Pork has more selenium, vitamin B1, phosphorus, vitamin B6, zinc, and vitamin B2; however, shiitake is richer in vitamin B5, fiber, manganese, and copper.
  • Pork covers your daily selenium needs 72% more than shiitake.
  • Shiitake has 58 times less vitamin B1 than pork. Pork has 0.877mg of vitamin B1, while shiitake has 0.015mg.
  • Shiitake has a higher glycemic index. The glycemic index of shiitake is 32, while the glycemic index of pork is 0.

Specific food types used in this comparison are Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Mushrooms, shiitake, raw.

Infographic

Pork vs Shiitake 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.
Pork
Pork
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 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 +40%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +39.1%
Contains more IronIron +112.2%
Contains more ZincZinc +132%
Contains more PhosphorusPhosphorus +119.6%
Contains more SeleniumSelenium +694.7%
Contains more CopperCopper +94.5%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +2455.6%

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.
Pork
Pork
9
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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
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% 6% 0% 0% 3.8% 50% 73% 90% 68% 0% 0% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +225%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5746.7%
Contains more Vitamin B2Vitamin B2 +47.9%
Contains more Vitamin B3Vitamin B3 +29.9%
Contains more Vitamin B6Vitamin B6 +58.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B5Vitamin B5 +114.9%
Contains more FolateFolate +160%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork Shiitake DV% diff.
Selenium 45.3µg 5.7µg 72%
Vitamin B1 0.877mg 0.015mg 72%
Protein 27.32g 2.24g 50%
Vitamin B12 0.7µg 29%
Cholesterol 80mg 27%
Saturated fat 5.23g 24%
Fats 13.92g 0.49g 21%
Phosphorus 246mg 112mg 19%
Choline 93.9mg 17%
Vitamin B5 0.698mg 1.5mg 16%
Monounsaturated fat 6.19g 15%
Vitamin B6 0.464mg 0.293mg 13%
Zinc 2.39mg 1.03mg 12%
Calories 242kcal 34kcal 10%
Fiber 0g 2.5g 10%
Manganese 0.009mg 0.23mg 10%
Copper 0.073mg 0.142mg 8%
Vitamin B2 0.321mg 0.217mg 8%
Polyunsaturated fat 1.2g 8%
Vitamin B3 5.037mg 3.877mg 7%
Iron 0.87mg 0.41mg 6%
Vitamin D 1.3µg 0.4µg 5%
Vitamin D* 53 IU 18 IU 4%
Potassium 423mg 304mg 4%
Carbs 0g 6.79g 2%
Magnesium 28mg 20mg 2%
Calcium 19mg 2mg 2%
Sodium 62mg 9mg 2%
Vitamin E 0.29mg 2%
Folate 5µg 13µg 2%
Vitamin C 0.6mg 1%
Protein per 100 calories 11g 6.6g N/A
Calories per 10 g protein 89kcal 152kcal N/A
Weight per 100 calories 41g 294g N/A
Unsaturated / Saturated Fat ratio 1.4 N/A
Net carbs 0g 4.29g N/A
Sugar 0g 2.38g N/A
Vitamin A 2µg 0%
Tryptophan 0.338mg 0.011mg 0%
Threonine 1.234mg 0.134mg 0%
Isoleucine 1.26mg 0.111mg 0%
Leucine 2.177mg 0.189mg 0%
Lysine 2.446mg 0.134mg 0%
Methionine 0.712mg 0.033mg 0%
Phenylalanine 1.086mg 0.111mg 0%
Valine 1.473mg 0.145mg 0%
Histidine 1.067mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 +1119.6%
Contains more FatsFats +2740.8%
Contains more OtherOther +20.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +55.1%

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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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.