Shiitake Mushroom vs. Kale
Nutrition comparison of Shiitake Mushroom and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and kale:
- Both kale and shiitake mushroom are high in dietary fiber and potassium.
- Kale has more thiamin and folate, however, shiitake mushroom contains more niacin, pantothenic acid and Vitamin B6.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and shiitake mushroom contain similar amounts of calories - kale has 35 calories per 100 grams and shiitake mushroom has 34 calories.
For macronutrient ratios, shiitake mushroom is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Shiitake mushroom has a macronutrient ratio of 23:68:10 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Kale | |
|---|---|---|
| Protein | 23% | 28% |
| Carbohydrates | 68% | 41% |
| Fat | 10% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and shiitake mushroom contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and shiitake mushroom has 6.8g of carbohydrates.
dietary fiber
Both kale and shiitake mushroom are high in dietary fiber. Kale has 64% more dietary fiber than shiitake mushroom - kale has 4.1g of dietary fiber per 100 grams and shiitake mushroom has 2.5g of dietary fiber.
sugar
Kale and shiitake mushroom contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and shiitake mushroom has 2.4g of sugar.
Protein
protein
Kale and shiitake mushroom contain similar amounts of protein - kale has 2.9g of protein per 100 grams and shiitake mushroom has 2.2g of protein.
Fat
saturated fat
Both kale and shiitake mushroom are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than shiitake mushroom - kale has 93.4mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than shiitake mushroom - kale has 241ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than kale - shiitake mushroom has 18iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than shiitake mushroom - kale has 0.66mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than shiitake mushroom - kale has 389.6ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Kale has more thiamin and folate, however, shiitake mushroom contains more niacin, pantothenic acid and Vitamin B6. Both shiitake mushroom and kale contain significant amounts of riboflavin.
| Shiitake Mushroom | Kale | |
|---|---|---|
| Thiamin | 0.015 MG | 0.113 MG |
| Riboflavin | 0.217 MG | 0.347 MG |
| Niacin | 3.877 MG | 1.18 MG |
| Pantothenic acid | 1.5 MG | 0.37 MG |
| Vitamin B6 | 0.293 MG | 0.147 MG |
| Folate | 13 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 126 times more calcium than shiitake mushroom - kale has 254mg of calcium per 100 grams and shiitake mushroom has 2mg of calcium.
iron
Kale has 290% more iron than shiitake mushroom - kale has 1.6mg of iron per 100 grams and shiitake mushroom has 0.41mg of iron.
potassium
Both kale and shiitake mushroom are high in potassium. Kale has 14% more potassium than shiitake mushroom - kale has 348mg 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 Kale (Kale, raw) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
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 % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| 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 % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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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 % | |
| 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 % | |
| 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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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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| UG % |
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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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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 kale or shiitake mushroom contain more calories in 100 grams?Kale and shiitake mushroom contain similar amounts of calories - kale has 35 calories in 100g and shiitake mushroom has 34 calories.
Does kale or shiitake mushroom have more carbohydrates?
By weight, kale and shiitake mushroom contain similar amounts of carbs - kale has 4.4g of carbs for 100g and shiitake mushroom has 6.8g of carbohydrates.
Does kale or shiitake mushroom contain more calcium?
Kale is a rich source of calcium and it has 126 times more calcium than shiitake mushroom - kale has 254mg of calcium in 100 grams and shiitake mushroom has 2mg of calcium.
Does kale or shiitake mushroom contain more potassium?
Both kale and shiitake mushroom are high in potassium. Kale has 10% more potassium than shiitake mushroom - kale has 348mg of potassium in 100 grams and shiitake mushroom has 304mg of potassium.