Shiitake Mushroom vs. Spinach
Nutrition comparison of Shiitake Mushroom and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and spinach:
- Both spinach and shiitake mushroom are high in dietary fiber and potassium.
- Spinach has more thiamin and folate, however, shiitake mushroom contains more niacin and pantothenic acid.
- 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: Shiitake Mushroom (Mushrooms, shiitake, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and shiitake mushroom contain similar amounts of calories - spinach has 23 calories per 100 grams and shiitake mushroom has 34 calories.
For macronutrient ratios, shiitake mushroom is lighter in protein, heavier in carbs and similar to spinach for fat. Shiitake mushroom has a macronutrient ratio of 23:68:10 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Spinach | |
|---|---|---|
| Protein | 23% | 40% |
| Carbohydrates | 68% | 49% |
| Fat | 10% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and shiitake mushroom contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and shiitake mushroom has 6.8g of carbohydrates.
dietary fiber
Both spinach and shiitake mushroom are high in dietary fiber. Spinach is very similar to spinach for dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and shiitake mushroom has 2.5g of dietary fiber.
sugar
Spinach and shiitake mushroom contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and shiitake mushroom has 2.4g of sugar.
Protein
protein
Spinach and shiitake mushroom contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and shiitake mushroom has 2.2g of protein.
Fat
saturated fat
Both spinach and shiitake mushroom are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than shiitake mushroom - spinach has 28.1mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than shiitake mushroom - spinach has 469ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than spinach - shiitake mushroom has 18iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than shiitake mushroom - spinach has 2mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than shiitake mushroom - spinach has 482.9ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Spinach has more thiamin and folate, however, shiitake mushroom contains more niacin and pantothenic acid. Both shiitake mushroom and spinach contain significant amounts of riboflavin and Vitamin B6.
| Shiitake Mushroom | Spinach | |
|---|---|---|
| Thiamin | 0.015 MG | 0.078 MG |
| Riboflavin | 0.217 MG | 0.189 MG |
| Niacin | 3.877 MG | 0.724 MG |
| Pantothenic acid | 1.5 MG | 0.065 MG |
| Vitamin B6 | 0.293 MG | 0.195 MG |
| Folate | 13 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 48 times more calcium than shiitake mushroom - spinach has 99mg of calcium per 100 grams and shiitake mushroom has 2mg of calcium.
iron
Spinach is a great source of iron and it has 561% more iron than shiitake mushroom - spinach has 2.7mg of iron per 100 grams and shiitake mushroom has 0.41mg of iron.
potassium
Both spinach and shiitake mushroom are high in potassium. Spinach has 84% more potassium than shiitake mushroom - spinach has 558mg 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 Spinach (Spinach, raw) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
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 % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
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% |
|
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% |
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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% |
|
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% |
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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 spinach or shiitake mushroom contain more calories in 100 grams?Spinach and shiitake mushroom contain similar amounts of calories - spinach has 23 calories in 100g and shiitake mushroom has 34 calories.
Is spinach or shiitake mushroom better for protein?
Spinach and shiitake mushroom contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and shiitake mushroom has 2.2g of protein.
Does spinach or shiitake mushroom have more carbohydrates?
By weight, spinach and shiitake mushroom contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and shiitake mushroom has 6.8g of carbohydrates.
Does spinach or shiitake mushroom contain more calcium?
Spinach is a rich source of calcium and it has 48 times more calcium than shiitake mushroom - spinach has 99mg of calcium in 100 grams and shiitake mushroom has 2mg of calcium.
Does spinach or shiitake mushroom contain more potassium?
Both spinach and shiitake mushroom are high in potassium. Spinach has 80% more potassium than shiitake mushroom - spinach has 558mg of potassium in 100 grams and shiitake mushroom has 304mg of potassium.