Maitake Mushroom vs. Spinach
Nutrition comparison of Maitake Mushroom and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
maitake mushroom
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in maitake mushroom and spinach:
- Both spinach and maitake mushroom are high in dietary fiber and potassium.
- Maitake mushroom has more pantothenic acid, however, spinach contains more Vitamin B6 and folate.
- Maitake mushroom is an excellent source of Vitamin D.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Maitake Mushroom (Mushrooms, maitake, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and maitake mushroom contain similar amounts of calories - spinach has 23 calories per 100 grams and maitake mushroom has 31 calories.
For macronutrient ratios, maitake mushroom is lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Maitake mushroom has a macronutrient ratio of 20:75:5 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Maitake Mushroom | Spinach | |
|---|---|---|
| Protein | 20% | 39% |
| Carbohydrates | 75% | 49% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and maitake mushroom contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and maitake mushroom has 7g of carbohydrates.
dietary fiber
Both spinach and maitake mushroom are high in dietary fiber. Maitake mushroom has 23% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and maitake mushroom has 2.7g of dietary fiber.
sugar
Spinach and maitake mushroom contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and maitake mushroom has 2.1g of sugar.
Protein
protein
Spinach and maitake mushroom contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and maitake mushroom has 1.9g of protein.
Fat
saturated fat
Both spinach and maitake mushroom are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and maitake mushroom has 0.03g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than maitake mushroom - spinach has 28.1mg of Vitamin C per 100 grams and maitake mushroom does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than maitake mushroom - spinach has 469ug of Vitamin A 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 spinach - maitake mushroom has 1123iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 202 times more Vitamin E than maitake mushroom - spinach has 2mg of Vitamin E per 100 grams and maitake mushroom has 0.01mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than maitake mushroom - spinach has 482.9ug of Vitamin K per 100 grams and maitake mushroom does not contain significant amounts.
The B Vitamins
Maitake mushroom has more pantothenic acid, however, spinach contains more Vitamin B6 and folate. Both maitake mushroom and spinach contain significant amounts of thiamin, riboflavin and niacin.
| Maitake Mushroom | Spinach | |
|---|---|---|
| Thiamin | 0.146 MG | 0.078 MG |
| Riboflavin | 0.242 MG | 0.189 MG |
| Niacin | 0.6585 MG | 0.724 MG |
| Pantothenic acid | 0.27 MG | 0.065 MG |
| Vitamin B6 | 0.056 MG | 0.195 MG |
| Folate | 21 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 98 times more calcium than maitake mushroom - spinach has 99mg of calcium per 100 grams and maitake mushroom has 1mg of calcium.
iron
Spinach is a great source of iron and it has 803% more iron than maitake mushroom - spinach has 2.7mg of iron per 100 grams and maitake mushroom has 0.3mg of iron.
potassium
Both spinach and maitake mushroom are high in potassium. Spinach has 174% more potassium than maitake mushroom - spinach has 558mg of potassium per 100 grams and maitake mushroom has 204mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, maitake mushroom has more linoleic acid than spinach per 100 grams.
| Maitake Mushroom | Spinach | |
|---|---|---|
| linoleic acid | 0.09 G | 0.026 G |
| Total | 0.09 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Maitake Mushroom or Spinach .
Note: The specific food items compared are: Maitake Mushroom (Mushrooms, maitake, raw) and Spinach (Spinach, raw) .
Maitake Mushroom g
()
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Daily Values (%) |
Spinach 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% |
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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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| MG % |
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5% | Vitamin C | 5% |
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| 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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5% | thiamin (Vit B1) | 5% |
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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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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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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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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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5% | copper | 5% |
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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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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 spinach or maitake mushroom contain more calories in 100 grams?Spinach and maitake mushroom contain similar amounts of calories - spinach has 23 calories in 100g and maitake mushroom has 31 calories.
Is spinach or maitake mushroom better for protein?
Spinach and maitake mushroom contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and maitake mushroom has 1.9g of protein.
Does spinach or maitake mushroom have more carbohydrates?
By weight, spinach and maitake mushroom contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and maitake mushroom has 7g of carbohydrates.
Does spinach or maitake mushroom contain more calcium?
Spinach is a rich source of calcium and it has 98 times more calcium than maitake mushroom - spinach has 99mg of calcium in 100 grams and maitake mushroom has 1mg of calcium.
Does spinach or maitake mushroom contain more potassium?
Both spinach and maitake mushroom are high in potassium. Spinach has 170% more potassium than maitake mushroom - spinach has 558mg of potassium in 100 grams and maitake mushroom has 204mg of potassium.