Shiitake Mushroom vs. Squash
Nutrition comparison of Shiitake Mushroom and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and squash:
- Both shiitake mushroom and squash are high in dietary fiber and potassium.
- Squash has more thiamin, however, shiitake mushroom contains more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Shiitake mushroom and squash contain similar amounts of calories - shiitake mushroom has 34 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, shiitake mushroom is heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Shiitake mushroom has a macronutrient ratio of 21:68:12 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Squash | |
|---|---|---|
| Protein | 21% | 8% |
| Carbohydrates | 68% | 91% |
| Fat | 12% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Shiitake mushroom and squash contain similar amounts of carbs - shiitake mushroom has 6.8g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Both shiitake mushroom and squash are high in dietary fiber. Squash has 28% more dietary fiber than shiitake mushroom - shiitake mushroom has 2.5g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Shiitake mushroom and squash contain similar amounts of sugar - shiitake mushroom has 2.4g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Shiitake mushroom and squash contain similar amounts of protein - shiitake mushroom has 2.2g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both squash and shiitake mushroom are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than shiitake mushroom - squash has 15.1mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than shiitake mushroom - squash has 558ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than squash - shiitake mushroom has 18iu of Vitamin D per 100 grams and squash does not contain significant amounts.
Vitamin E
Squash has more Vitamin E than shiitake mushroom - squash has 1.3mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Squash and shiitake mushroom contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Squash has more thiamin, however, shiitake mushroom contains more riboflavin, niacin, pantothenic acid and Vitamin B6. Both shiitake mushroom and squash contain significant amounts of folate.
| Shiitake Mushroom | Squash | |
|---|---|---|
| Thiamin | 0.015 MG | 0.072 MG |
| Riboflavin | 0.217 MG | 0.017 MG |
| Niacin | 3.877 MG | 0.969 MG |
| Pantothenic acid | 1.5 MG | 0.359 MG |
| Vitamin B6 | 0.293 MG | 0.124 MG |
| Folate | 13 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 19 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Shiitake mushroom and squash contain similar amounts of iron - shiitake mushroom has 0.41mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both shiitake mushroom and squash are high in potassium. Shiitake mushroom has a little more potassium (7%) than squash by weight - shiitake mushroom has 304mg of potassium per 100 grams and squash has 284mg 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 Squash (Squash, winter, butternut, cooked, baked, without salt) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Cooked Squash g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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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 % |
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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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
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% |
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MG % | |
| MG % |
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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 % | |
| 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% |
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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% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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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 shiitake mushroom or squash contain more calories in 100 grams?Shiitake mushroom and squash contain similar amounts of calories - shiitake mushroom has 34 calories in 100g and squash has 40 calories.
Does shiitake mushroom or squash have more carbohydrates?
By weight, shiitake mushroom and squash contain similar amounts of carbs - shiitake mushroom has 6.8g of carbs for 100g and squash has 10.5g of carbohydrates.
Does shiitake mushroom or squash contain more potassium?
Both shiitake mushroom and squash are high in potassium. Shiitake mushroom has a little more potassium ( 10%) than squash by weight - shiitake mushroom has 304mg of potassium in 100 grams and squash has 284mg of potassium.