Shiitake Mushroom vs. Cauliflower
Nutrition comparison of Shiitake Mushroom and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and cauliflower:
- Both shiitake mushroom and cauliflower are high in potassium.
- Cauliflower has more thiamin and folate, however, shiitake mushroom contains more riboflavin, niacin and pantothenic acid.
- Cauliflower is an excellent source of Vitamin C.
- Shiitake mushroom is a great source of dietary fiber.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Shiitake mushroom and cauliflower contain similar amounts of calories - shiitake mushroom has 34 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, shiitake mushroom is lighter in protein, heavier in fat and similar to cauliflower for carbs. Shiitake mushroom has a macronutrient ratio of 21:68:12 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Cauliflower | |
|---|---|---|
| Protein | 21% | 26% |
| Carbohydrates | 68% | 66% |
| Fat | 12% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Shiitake mushroom and cauliflower contain similar amounts of carbs - shiitake mushroom has 6.8g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Shiitake mushroom is a great source of dietary fiber and it has 25% more dietary fiber than cauliflower - shiitake mushroom has 2.5g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Shiitake mushroom and cauliflower contain similar amounts of sugar - shiitake mushroom has 2.4g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Shiitake mushroom and cauliflower contain similar amounts of protein - shiitake mushroom has 2.2g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both cauliflower and shiitake mushroom are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than shiitake mushroom - cauliflower has 48.2mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than cauliflower - shiitake mushroom has 18iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and shiitake mushroom contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Cauliflower has more Vitamin K than shiitake mushroom - cauliflower has 15.5ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Cauliflower has more thiamin and folate, however, shiitake mushroom contains more riboflavin, niacin and pantothenic acid. Both shiitake mushroom and cauliflower contain significant amounts of Vitamin B6.
| Shiitake Mushroom | Cauliflower | |
|---|---|---|
| Thiamin | 0.015 MG | 0.05 MG |
| Riboflavin | 0.217 MG | 0.06 MG |
| Niacin | 3.877 MG | 0.507 MG |
| Pantothenic acid | 1.5 MG | 0.667 MG |
| Vitamin B6 | 0.293 MG | 0.184 MG |
| Folate | 13 UG | 57 UG |
Minerals
calcium
Cauliflower has 1000% more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Shiitake mushroom and cauliflower contain similar amounts of iron - shiitake mushroom has 0.41mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both shiitake mushroom and cauliflower are high in potassium. Shiitake mushroom is very similar to cauliflower for potassium - shiitake mushroom has 304mg of potassium per 100 grams and cauliflower has 299mg 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 Cauliflower (Cauliflower, raw) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Cauliflower g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does shiitake mushroom or cauliflower contain more calories in 100 grams?Shiitake mushroom and cauliflower contain similar amounts of calories - shiitake mushroom has 34 calories in 100g and cauliflower has 25 calories.
Does shiitake mushroom or cauliflower have more carbohydrates?
By weight, shiitake mushroom and cauliflower contain similar amounts of carbs - shiitake mushroom has 6.8g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does shiitake mushroom or cauliflower contain more potassium?
Both shiitake mushroom and cauliflower are high in potassium. Shiitake mushroom is very similar to cauliflower for potassium - shiitake mushroom has 304mg of potassium in 100 grams and cauliflower has 299mg of potassium.