Shiitake Mushroom vs. Iceberg Lettuce
Nutrition comparison of Shiitake Mushroom and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and iceberg lettuce:
- Iceberg lettuce has 59% less calories than shiitake mushroom.
- Iceberg lettuce has more thiamin and folate, however, shiitake mushroom contains more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Shiitake mushroom is a great source of dietary fiber.
- Shiitake mushroom is an excellent source of potassium.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has 59% less calories than shiitake mushroom - shiitake mushroom has 34 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, shiitake mushroom is lighter in carbs, heavier in fat and similar to iceberg lettuce for protein. Shiitake mushroom has a macronutrient ratio of 22:67:11 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Iceberg Lettuce | |
|---|---|---|
| Protein | 22% | 22% |
| Carbohydrates | 67% | 73% |
| Fat | 11% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Shiitake mushroom and iceberg lettuce contain similar amounts of carbs - shiitake mushroom has 6.8g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
dietary fiber
Shiitake mushroom is a great source of dietary fiber and it has 108% more dietary fiber than iceberg lettuce - shiitake mushroom has 2.5g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Shiitake mushroom and iceberg lettuce contain similar amounts of sugar - shiitake mushroom has 2.4g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Shiitake mushroom and iceberg lettuce contain similar amounts of protein - shiitake mushroom has 2.2g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both iceberg lettuce and shiitake mushroom are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than shiitake mushroom - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin A
Iceberg lettuce has more Vitamin A than shiitake mushroom - iceberg lettuce has 25ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than iceberg lettuce - shiitake mushroom has 18iu of Vitamin D per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamin E
Iceberg lettuce and shiitake mushroom contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Iceberg lettuce has more Vitamin K than shiitake mushroom - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Iceberg lettuce has more thiamin and folate, however, shiitake mushroom contains more riboflavin, niacin, pantothenic acid and Vitamin B6.
| Shiitake Mushroom | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.015 MG | 0.041 MG |
| Riboflavin | 0.217 MG | 0.025 MG |
| Niacin | 3.877 MG | 0.123 MG |
| Pantothenic acid | 1.5 MG | 0.091 MG |
| Vitamin B6 | 0.293 MG | 0.042 MG |
| Folate | 13 UG | 29 UG |
Minerals
calcium
Iceberg lettuce has 800% more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Shiitake mushroom and iceberg lettuce contain similar amounts of iron - shiitake mushroom has 0.41mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Shiitake mushroom is an excellent source of potassium and it has 116% more potassium than iceberg lettuce - shiitake mushroom has 304mg of potassium per 100 grams and iceberg lettuce has 141mg of potassium.
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 Shiitake Mushroom or Iceberg Lettuce .
Note: The specific food items compared are: Shiitake Mushroom (Mushrooms, shiitake, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Iceberg Lettuce 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 iceberg lettuce contain more calories in 100 grams?Iceberg lettuce has 60% less calories than shiitake mushroom - shiitake mushroom has 34 calories in 100g and iceberg lettuce has 14 calories.
Does shiitake mushroom or iceberg lettuce have more carbohydrates?
By weight, shiitake mushroom and iceberg lettuce contain similar amounts of carbs - shiitake mushroom has 6.8g of carbs for 100g and iceberg lettuce has 3g of carbohydrates.
Does shiitake mushroom or iceberg lettuce contain more potassium?
Shiitake mushroom is a rich source of potassium and it has 120% more potassium than iceberg lettuce - shiitake mushroom has 304mg of potassium in 100 grams and iceberg lettuce has 141mg of potassium.