Shiitake Mushroom vs. Russet Potato
Nutrition comparison of Shiitake Mushroom and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and russet potato:
- Both shiitake mushroom and russet potato are high in potassium.
- Russet potato has more thiamin, however, shiitake mushroom contains more riboflavin, niacin and pantothenic acid.
- Shiitake mushroom has 57% less calories than russet potato.
- Shiitake mushroom has 62% less carbohydrates than russet potato.
- Shiitake mushroom is a great source of dietary fiber.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Shiitake mushroom has 57% less calories than russet potato - shiitake mushroom has 34 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, shiitake mushroom is heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Shiitake mushroom has a macronutrient ratio of 23:68:10 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Russet Potato | |
|---|---|---|
| Protein | 23% | 11% |
| Carbohydrates | 68% | 89% |
| Fat | 10% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Shiitake mushroom has 62% less carbohydrates than russet potato - shiitake mushroom has 6.8g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Shiitake mushroom is a great source of dietary fiber and it has 92% more dietary fiber than russet potato - shiitake mushroom has 2.5g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Shiitake mushroom and russet potato contain similar amounts of sugar - shiitake mushroom has 2.4g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Shiitake mushroom and russet potato contain similar amounts of protein - shiitake mushroom has 2.2g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both russet potato and shiitake mushroom are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than shiitake mushroom - russet potato has 5.7mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin A
Russet potato and shiitake mushroom contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than russet potato - shiitake mushroom has 18iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and shiitake mushroom contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Russet potato and shiitake mushroom contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Russet potato has more thiamin, however, shiitake mushroom contains more riboflavin, niacin and pantothenic acid. Both shiitake mushroom and russet potato contain significant amounts of Vitamin B6 and folate.
| Shiitake Mushroom | Russet Potato | |
|---|---|---|
| Thiamin | 0.015 MG | 0.082 MG |
| Riboflavin | 0.217 MG | 0.033 MG |
| Niacin | 3.877 MG | 1.035 MG |
| Pantothenic acid | 1.5 MG | 0.301 MG |
| Vitamin B6 | 0.293 MG | 0.345 MG |
| Folate | 13 UG | 14 UG |
Minerals
calcium
Russet potato has 550% more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 110% more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both shiitake mushroom and russet potato are high in potassium. Russet potato has 37% more potassium than shiitake mushroom - shiitake mushroom has 304mg of potassium per 100 grams and russet potato has 417mg 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does shiitake mushroom or russet potato contain more calories in 100 grams?Shiitake mushroom has 60% less calories than russet potato - shiitake mushroom has 34 calories in 100g and russet potato has 79 calories.
Does shiitake mushroom or russet potato have more carbohydrates?
By weight, shiitake mushroom has 60% fewer carbohydrates than russet potato - shiitake mushroom has 6.8g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does shiitake mushroom or russet potato contain more potassium?
Both shiitake mushroom and russet potato are high in potassium. Russet potato has 40% more potassium than shiitake mushroom - shiitake mushroom has 304mg of potassium in 100 grams and russet potato has 417mg of potassium.