Shiitake Mushroom vs. Garlic
Nutrition comparison of Shiitake Mushroom and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and garlic:
- Both garlic and shiitake mushroom are high in dietary fiber and potassium.
- Garlic has more thiamin and Vitamin B6, however, shiitake mushroom contains more niacin, pantothenic acid and folate.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and shiitake mushroom has 77% less calories than garlic - garlic has 149 calories per 100 grams and shiitake mushroom has 34 calories.
For macronutrient ratios, shiitake mushroom is heavier in protein, lighter in carbs and heavier in fat compared to garlic per calorie. Shiitake mushroom has a macronutrient ratio of 23:68:10 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Garlic | |
|---|---|---|
| Protein | 23% | 16% |
| Carbohydrates | 68% | 82% |
| Fat | 10% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and shiitake mushroom has 79% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and shiitake mushroom has 6.8g of carbohydrates.
dietary fiber
Both garlic and shiitake mushroom are high in dietary fiber. Garlic is very similar to garlic for dietary fiber - garlic has 2.1g of dietary fiber per 100 grams and shiitake mushroom has 2.5g of dietary fiber.
sugar
Garlic and shiitake mushroom contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and shiitake mushroom has 2.4g of sugar.
Protein
protein
Garlic has 184% more protein than shiitake mushroom - garlic has 6.4g of protein per 100 grams and shiitake mushroom has 2.2g of protein.
Fat
saturated fat
Both garlic and shiitake mushroom are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than shiitake mushroom - garlic has 31.2mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin A
Garlic and shiitake mushroom contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than garlic - shiitake mushroom has 18iu of Vitamin D per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and shiitake mushroom contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Garlic and shiitake mushroom contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, shiitake mushroom contains more niacin, pantothenic acid and folate. Both shiitake mushroom and garlic contain significant amounts of riboflavin.
| Shiitake Mushroom | Garlic | |
|---|---|---|
| Thiamin | 0.015 MG | 0.2 MG |
| Riboflavin | 0.217 MG | 0.11 MG |
| Niacin | 3.877 MG | 0.7 MG |
| Pantothenic acid | 1.5 MG | 0.596 MG |
| Vitamin B6 | 0.293 MG | 1.235 MG |
| Folate | 13 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 89 times more calcium than shiitake mushroom - garlic has 181mg of calcium per 100 grams and shiitake mushroom has 2mg of calcium.
iron
Garlic has 315% more iron than shiitake mushroom - garlic has 1.7mg of iron per 100 grams and shiitake mushroom has 0.41mg of iron.
potassium
Both garlic and shiitake mushroom are high in potassium. Garlic has 32% more potassium than shiitake mushroom - garlic has 401mg of potassium per 100 grams and shiitake mushroom has 304mg 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 Garlic (Garlic, raw) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Garlic 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 garlic or shiitake mushroom contain more calories in 100 grams?Garlic is high in calories and shiitake mushroom has 80% less calories than garlic - garlic has 149 calories in 100g and shiitake mushroom has 34 calories.
Does garlic or shiitake mushroom have more carbohydrates?
By weight, garlic is high in carbohydrates and shiitake mushroom has 80% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and shiitake mushroom has 6.8g of carbohydrates.
Does garlic or shiitake mushroom contain more calcium?
Garlic is a rich source of calcium and it has 89 times more calcium than shiitake mushroom - garlic has 181mg of calcium in 100 grams and shiitake mushroom has 2mg of calcium.
Does garlic or shiitake mushroom contain more potassium?
Both garlic and shiitake mushroom are high in potassium. Garlic has 30% more potassium than shiitake mushroom - garlic has 401mg of potassium in 100 grams and shiitake mushroom has 304mg of potassium.