Shiitake Mushroom vs. Spirulina
Nutrition comparison of Shiitake Mushroom and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and spirulina:
- Both shiitake mushroom and spirulina are high in dietary fiber and potassium.
- Shiitake mushroom has 72% less carbohydrates than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Spirulina has signficantly more Vitamin C than shiitake mushroom.
- Spirulina has signficantly more Vitamin E than shiitake mushroom.
- Spirulina is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and shiitake mushroom has 88% less calories than spirulina - shiitake mushroom has 34 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, shiitake mushroom is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Shiitake mushroom has a macronutrient ratio of 23:68:10 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Spirulina | |
|---|---|---|
| Protein | 23% | 58% |
| Carbohydrates | 68% | 24% |
| Fat | 10% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Shiitake mushroom has 72% less carbohydrates than spirulina - shiitake mushroom has 6.8g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both shiitake mushroom and spirulina are high in dietary fiber. Spirulina has 44% more dietary fiber than shiitake mushroom - shiitake mushroom has 2.5g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Shiitake mushroom and spirulina contain similar amounts of sugar - shiitake mushroom has 2.4g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 24 times more protein than shiitake mushroom - shiitake mushroom has 2.2g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Shiitake mushroom has less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than shiitake mushroom - spirulina has 10.1mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than shiitake mushroom - spirulina has 29ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than spirulina - shiitake mushroom has 18iu of Vitamin D per 100 grams and spirulina does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than shiitake mushroom - spirulina has 5mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Spirulina has more Vitamin K than shiitake mushroom - spirulina has 25.5ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both shiitake mushroom and spirulina contain significant amounts of Vitamin B6.
| Shiitake Mushroom | Spirulina | |
|---|---|---|
| Thiamin | 0.015 MG | 2.38 MG |
| Riboflavin | 0.217 MG | 3.67 MG |
| Niacin | 3.877 MG | 12.82 MG |
| Pantothenic acid | 1.5 MG | 3.48 MG |
| Vitamin B6 | 0.293 MG | 0.364 MG |
| Folate | 13 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 59 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 68 times more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both shiitake mushroom and spirulina are high in potassium. Spirulina has 348% more potassium than shiitake mushroom - shiitake mushroom has 304mg of potassium per 100 grams and spirulina has 1363mg 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 Spirulina (Seaweed, spirulina, dried) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Spirulina g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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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% |
|
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 % |
|
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% |
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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% |
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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% |
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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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| 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 spirulina contain more calories in 100 grams?Spirulina is high in calories and shiitake mushroom has 90% less calories than spirulina - shiitake mushroom has 34 calories in 100g and spirulina has 290 calories.
Is shiitake mushroom or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 24 times more protein than shiitake mushroom - shiitake mushroom has 2.2g of protein per 100 grams and spirulina has 57.5g of protein.
Does shiitake mushroom or spirulina have more carbohydrates?
By weight, shiitake mushroom has 70% fewer carbohydrates than spirulina - shiitake mushroom has 6.8g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does shiitake mushroom or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 59 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does shiitake mushroom or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 68 times more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does shiitake mushroom or spirulina contain more potassium?
Both shiitake mushroom and spirulina are high in potassium. Spirulina has 350% more potassium than shiitake mushroom - shiitake mushroom has 304mg of potassium in 100 grams and spirulina has 1363mg of potassium.