Shiitake Mushroom vs. Fried Tofu
Nutrition comparison of Shiitake Mushroom and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and fried tofu:
- Both shiitake mushroom and fried tofu are high in dietary fiber.
- Fried tofu has more thiamin and folate, however, shiitake mushroom contains more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Fried tofu is an excellent source of calcium, iron and protein.
- Shiitake mushroom is an excellent source of potassium.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fried tofu is high in calories and shiitake mushroom has 87% less calories than fried tofu - shiitake mushroom has 34 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, shiitake mushroom is lighter in protein, much heavier in carbs and much lighter in fat compared to fried tofu per calorie. Shiitake mushroom has a macronutrient ratio of 21:68:12 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Fried Tofu | |
|---|---|---|
| Protein | 21% | 26% |
| Carbohydrates | 68% | 12% |
| Fat | 12% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Shiitake mushroom and fried tofu contain similar amounts of carbs - shiitake mushroom has 6.8g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Both shiitake mushroom and fried tofu are high in dietary fiber. Fried tofu has 56% more dietary fiber than shiitake mushroom - shiitake mushroom has 2.5g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.
sugar
Shiitake mushroom and fried tofu contain similar amounts of sugar - shiitake mushroom has 2.4g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Fried tofu is an excellent source of protein and it has 740% more protein than shiitake mushroom - shiitake mushroom has 2.2g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Shiitake mushroom has less saturated fat than fried tofu - fried tofu has 2.9g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin A
Fried tofu and shiitake mushroom contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than fried tofu - shiitake mushroom has 18iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Fried tofu and shiitake mushroom contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Fried tofu has more Vitamin K than shiitake mushroom - fried tofu has 7.8ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Fried tofu has more thiamin and folate, however, shiitake mushroom contains more riboflavin, niacin, pantothenic acid and Vitamin B6.
| Shiitake Mushroom | Fried Tofu | |
|---|---|---|
| Thiamin | 0.015 MG | 0.17 MG |
| Riboflavin | 0.217 MG | 0.05 MG |
| Niacin | 3.877 MG | 0.1 MG |
| Pantothenic acid | 1.5 MG | 0.14 MG |
| Vitamin B6 | 0.293 MG | 0.099 MG |
| Folate | 13 UG | 27 UG |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 185 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 10 times more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Shiitake mushroom is an excellent source of potassium and it has 108% more potassium than fried tofu - shiitake mushroom has 304mg of potassium per 100 grams and fried tofu has 146mg 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 Fried Tofu (Tofu, fried) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Fried Tofu 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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 fried tofu contain more calories in 100 grams?Fried tofu is high in calories and shiitake mushroom has 90% less calories than fried tofu - shiitake mushroom has 34 calories in 100g and fried tofu has 270 calories.
Does shiitake mushroom or fried tofu have more carbohydrates?
By weight, shiitake mushroom and fried tofu contain similar amounts of carbs - shiitake mushroom has 6.8g of carbs for 100g and fried tofu has 8.9g of carbohydrates.
Does shiitake mushroom or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 185 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does shiitake mushroom or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 10 times more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron in 100 grams and fried tofu has 4.9mg of iron.
Does shiitake mushroom or fried tofu contain more potassium?
Shiitake mushroom is a rich source of potassium and it has 110% more potassium than fried tofu - shiitake mushroom has 304mg of potassium in 100 grams and fried tofu has 146mg of potassium.