Maitake Mushroom vs. Coconut
Nutrition comparison of Maitake Mushroom and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
maitake mushroom
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in maitake mushroom and coconut:
- Both maitake mushroom and coconut are high in dietary fiber and potassium.
- Coconut is a great source of iron.
- Maitake mushroom has 54% less carbohydrates than coconut.
- Maitake mushroom has 67% less sugar than coconut.
- Maitake mushroom has more thiamin and riboflavin.
- Maitake mushroom is an excellent source of Vitamin D.
USDA sources for nutritional information: Maitake Mushroom (Mushrooms, maitake, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and maitake mushroom has 91% less calories than coconut - maitake mushroom has 31 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, maitake mushroom is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Maitake mushroom has a macronutrient ratio of 22:75:3 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Maitake Mushroom | Coconut | |
|---|---|---|
| Protein | 22% | 4% |
| Carbohydrates | 75% | 16% |
| Fat | 3% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Maitake mushroom has 54% less carbohydrates than coconut - maitake mushroom has 7g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both maitake mushroom and coconut are high in dietary fiber. Coconut has 233% more dietary fiber than maitake mushroom - maitake mushroom has 2.7g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Maitake mushroom has 67% less sugar than coconut - maitake mushroom has 2.1g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Maitake mushroom and coconut contain similar amounts of protein - maitake mushroom has 1.9g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and maitake mushroom has 100% less saturated fat than coconut - maitake mushroom has 0.03g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than maitake mushroom - coconut has 3.3mg of Vitamin C per 100 grams and maitake mushroom does not contain significant amounts.
Vitamin D
Maitake mushroom is an excellent source of Vitamin D and it has more Vitamin D than coconut - maitake mushroom has 1123iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Maitake mushroom and coconut contain similar amounts of Vitamin E - maitake mushroom has 0.01mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Coconut and maitake mushroom contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and maitake mushroom does not contain significant amounts.
The B Vitamins
Maitake mushroom has more thiamin and riboflavin. Both maitake mushroom and coconut contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Maitake Mushroom | Coconut | |
|---|---|---|
| Thiamin | 0.146 MG | 0.066 MG |
| Riboflavin | 0.242 MG | 0.02 MG |
| Niacin | 0.6585 MG | 0.54 MG |
| Pantothenic acid | 0.27 MG | 0.3 MG |
| Vitamin B6 | 0.056 MG | 0.054 MG |
| Folate | 21 UG | 26 UG |
Minerals
calcium
Coconut has 13 times more calcium than maitake mushroom - maitake mushroom has 1mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 710% more iron than maitake mushroom - maitake mushroom has 0.3mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both maitake mushroom and coconut are high in potassium. Coconut has 75% more potassium than maitake mushroom - maitake mushroom has 204mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than maitake mushroom per 100 grams.
| Maitake Mushroom | Coconut | |
|---|---|---|
| linoleic acid | 0.09 G | 0.366 G |
| Total | 0.09 G | 0.366 G |
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: Maitake Mushroom (Mushrooms, maitake, raw) and Coconut (Nuts, coconut meat, raw) .
Maitake Mushroom g
()
|
Daily Values (%) |
Coconut 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 | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| 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 % | |
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5% | calcium | 5% |
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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 % |
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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 % |
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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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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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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 % | |
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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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5% | selenium | 5% |
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UG % | |
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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 maitake mushroom or coconut contain more calories in 100 grams?Coconut is high in calories and maitake mushroom has 90% less calories than coconut - maitake mushroom has 31 calories in 100g and coconut has 354 calories.
Does maitake mushroom or coconut have more carbohydrates?
By weight, maitake mushroom has 50% fewer carbohydrates than coconut - maitake mushroom has 7g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does maitake mushroom or coconut contain more potassium?
Both maitake mushroom and coconut are high in potassium. Coconut has 80% more potassium than maitake mushroom - maitake mushroom has 204mg of potassium in 100 grams and coconut has 356mg of potassium.