Shiitake Mushroom vs. Bok Choy
Nutrition comparison of Shiitake Mushroom and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and bok choy:
- Both shiitake mushroom and bok choy are high in potassium.
- Bok choy has 62% less calories than shiitake mushroom.
- Bok choy has more thiamin and folate, however, shiitake mushroom contains more riboflavin, niacin and pantothenic acid.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- Shiitake mushroom is a great source of dietary fiber.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 62% less calories than shiitake mushroom - shiitake mushroom has 34 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, shiitake mushroom is lighter in protein, heavier in carbs and heavier in fat compared to bok choy per calorie. Shiitake mushroom has a macronutrient ratio of 21:68:12 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Bok Choy | |
|---|---|---|
| Protein | 21% | 39% |
| Carbohydrates | 68% | 53% |
| Fat | 12% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Shiitake mushroom and bok choy contain similar amounts of carbs - shiitake mushroom has 6.8g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Shiitake mushroom is a great source of dietary fiber and it has 150% more dietary fiber than bok choy - shiitake mushroom has 2.5g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Shiitake mushroom and bok choy contain similar amounts of sugar - shiitake mushroom has 2.4g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Shiitake mushroom and bok choy contain similar amounts of protein - shiitake mushroom has 2.2g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both bok choy and shiitake mushroom are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than shiitake mushroom - bok choy has 45mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than shiitake mushroom - bok choy has 223ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than bok choy - shiitake mushroom has 18iu of Vitamin D per 100 grams and bok choy does not contain significant amounts.
Vitamin E
Bok choy and shiitake mushroom contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Bok choy has more Vitamin K than shiitake mushroom - bok choy has 45.5ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Bok choy has more thiamin and folate, however, shiitake mushroom contains more riboflavin, niacin and pantothenic acid. Both shiitake mushroom and bok choy contain significant amounts of Vitamin B6.
| Shiitake Mushroom | Bok Choy | |
|---|---|---|
| Thiamin | 0.015 MG | 0.04 MG |
| Riboflavin | 0.217 MG | 0.07 MG |
| Niacin | 3.877 MG | 0.5 MG |
| Pantothenic acid | 1.5 MG | 0.088 MG |
| Vitamin B6 | 0.293 MG | 0.194 MG |
| Folate | 13 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 51 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Shiitake mushroom and bok choy contain similar amounts of iron - shiitake mushroom has 0.41mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both shiitake mushroom and bok choy are high in potassium. Shiitake mushroom has 21% more potassium than bok choy - shiitake mushroom has 304mg of potassium per 100 grams and bok choy has 252mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Shiitake Mushroom (Mushrooms, shiitake, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Bok Choy g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does shiitake mushroom or bok choy contain more calories in 100 grams?Bok choy has 60% less calories than shiitake mushroom - shiitake mushroom has 34 calories in 100g and bok choy has 13 calories.
Is shiitake mushroom or bok choy better for protein?
Shiitake mushroom and bok choy contain similar amounts of protein - shiitake mushroom has 2.2g of protein per 100 grams and bok choy has 1.5g of protein.
Does shiitake mushroom or bok choy have more carbohydrates?
By weight, shiitake mushroom and bok choy contain similar amounts of carbs - shiitake mushroom has 6.8g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does shiitake mushroom or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 51 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does shiitake mushroom or bok choy contain more potassium?
Both shiitake mushroom and bok choy are high in potassium. Shiitake mushroom has 20% more potassium than bok choy - shiitake mushroom has 304mg of potassium in 100 grams and bok choy has 252mg of potassium.