Mushrooms vs Mushrooms
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Mushrooms, shiitake, dried is higher in more vitamins & minerals
Calories (kcal)
Mushrooms 296
Mushrooms 22
Protein (g)
Mushrooms 9.58
Mushrooms 2.50
Carbs (g)
Mushrooms 75.4
Mushrooms 4.30
Fat (g)
Mushrooms 0.990
Mushrooms 0.100
Fiber (g)
Mushrooms 11.5
Mushrooms 0.600
Quick answers
Which has more protein?
Mushrooms, shiitake, dried — 9.58g vs 2.50g per 100g.
Which has fewer calories?
Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw — 22 vs 296 kcal per 100g.
Which is more nutrient-dense?
Mushrooms, shiitake, dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Mushrooms | Mushrooms | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 296 kcal | 22 kcal | +1245% |
| Macronutrients | |||
| Water | 9.50 g | 92.1 g | -90% |
| Protein | 9.58 g | 2.50 g | +283% |
| Total lipid (fat) | 0.990 g | 0.100 g | +890% |
| Carbohydrate, by difference | 75.4 g | 4.30 g | +1653% |
| Fiber, total dietary | 11.5 g | 0.600 g | +1817% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.225 g | 0.014 g | +1507% |
| Fatty acids, total monounsaturated | 0.317 g | 0.002 g | +15750% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.50 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.300 mg | 0.095 mg | +216% |
| Riboflavin (Vitamin B2) | 1.27 mg | 0.490 mg | +159% |
| Niacin (Vitamin B3) | 14.1 mg | 3.80 mg | +271% |
| Pantothenic acid (Vitamin B5) | 21.9 mg | 1.50 mg | +1359% |
| Vitamin B-6 — Pyridoxine | 0.965 mg | 0.110 mg | +777% |
| Biotin (Vitamin B7) | 163 ug | 28.0 ug | +482% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 202 mg | 22.1 mg | +813% |
| Vitamin B-12 — Cobalamin | 0 ug | 0.100 ug | -100% |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0 mg | 0.010 mg | -100% |
| Vitamin D (D2 + D3) | 3.90 ug | 31.9 ug | -88% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 18.0 mg | -39% |
| Iron, Fe | 1.72 mg | 0.400 mg | +330% |
| Magnesium, Mg | 132 mg | 9.00 mg | +1367% |
| Phosphorus, P | 294 mg | 120 mg | +145% |
| Potassium, K | 1534 mg | 448 mg | +242% |
| Sodium, Na | 13.0 mg | 6.00 mg | +117% |
| Zinc, Zn | 7.66 mg | 1.10 mg | +596% |
| Copper, Cu | 5.16 mg | 0.500 mg | +933% |
| Manganese, Mn | 1.18 mg | 0.142 mg | +728% |
| Selenium, Se | 46.1 ug | 26.0 ug | +77% |
| Other Nutrients | |||
| Energy | 1238 kj | 94.0 kj | +1217% |
| Ash | 4.56 g | 0.980 g | +365% |
| Total Sugars | 2.21 g | 1.72 g | +28% |
| Folic acid (Vitamin B9 — synthetic) | 163 ug | 28.0 ug | +482% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 163 ug | 28.0 ug | +482% |
| Betaine | — | 11.1 mg | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.010 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 154 IU | 1276 IU | -88% |
| Vitamin D2 — Ergocalciferol (plant source) | 3.90 ug | 31.9 ug | -88% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 0 ug | = |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.021 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.012 g | 0.001 g | +1100% |
| SFA 14:0 (Myristic acid) | 0.020 g | 0.001 g | +1900% |
| SFA 16:0 (Palmitic acid) | 0.122 g | 0.007 g | +1643% |
| SFA 18:0 (Stearic acid) | 0.051 g | 0.002 g | +2450% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.089 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.151 g | 0.002 g | +7450% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.076 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.151 g | 0.042 g | +260% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.138 g | 0.040 g | +245% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.013 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Stigmasterol | 0 mg | 0 mg | = |
| Campesterol | 20.0 mg | 2.00 mg | +900% |
| Beta-sitosterol | 0 mg | 0 mg | = |
| Tryptophan (EAA) | 0.031 g | — | |
| Threonine (EAA) | 0.497 g | — | |
| Isoleucine (EAA, BCAA) | 0.405 g | — | |
| Leucine (EAA, BCAA) | 0.679 g | — | |
| Lysine (EAA) | 0.343 g | — | |
| Methionine (EAA) | 0.179 g | — | |
| Cystine (conditionally essential) | 0.196 g | — | |
| Phenylalanine (EAA) | 0.486 g | — | |
| Tyrosine (conditionally essential) | 0.323 g | — | |
| Valine (EAA, BCAA) | 0.486 g | — | |
| Arginine (conditionally essential) | 0.648 g | — | |
| Histidine (EAA) | 0.159 g | — | |
| Alanine | 0.567 g | — | |
| Aspartic acid | 0.760 g | — | |
| Glutamic acid | 2.58 g | — | |
| Glycine (conditionally essential) | 0.414 g | — | |
| Proline (conditionally essential) | 0.414 g | — | |
| Serine | 0.506 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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