Shiitake Mushroom vs. Walnut
Nutrition comparison of Shiitake Mushroom and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and walnut:
- Both shiitake mushroom and walnut are high in dietary fiber and potassium.
- Walnut has more thiamin and folate, however, shiitake mushroom contains more niacin and pantothenic acid.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and shiitake mushroom has 95% less calories than walnut - shiitake mushroom has 34 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, shiitake mushroom is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Shiitake mushroom has a macronutrient ratio of 21:68:12 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Walnut | |
|---|---|---|
| Protein | 21% | 9% |
| Carbohydrates | 68% | 8% |
| Fat | 12% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Shiitake mushroom has 50% less carbohydrates than walnut - shiitake mushroom has 6.8g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both shiitake mushroom and walnut are high in dietary fiber. Walnut has 168% more dietary fiber than shiitake mushroom - shiitake mushroom has 2.5g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Shiitake mushroom and walnut contain similar amounts of sugar - shiitake mushroom has 2.4g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 580% more protein than shiitake mushroom - shiitake mushroom has 2.2g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and shiitake mushroom has less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than shiitake mushroom - walnut has 1.3mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin A
Walnut and shiitake mushroom contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than walnut - shiitake mushroom has 18iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than shiitake mushroom - walnut has 0.7mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Walnut and shiitake mushroom contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Walnut has more thiamin and folate, however, shiitake mushroom contains more niacin and pantothenic acid. Both shiitake mushroom and walnut contain significant amounts of riboflavin and Vitamin B6.
| Shiitake Mushroom | Walnut | |
|---|---|---|
| Thiamin | 0.015 MG | 0.341 MG |
| Riboflavin | 0.217 MG | 0.15 MG |
| Niacin | 3.877 MG | 1.125 MG |
| Pantothenic acid | 1.5 MG | 0.57 MG |
| Vitamin B6 | 0.293 MG | 0.537 MG |
| Folate | 13 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 48 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 610% more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both shiitake mushroom and walnut are high in potassium. Walnut has 45% more potassium than shiitake mushroom - shiitake mushroom has 304mg of potassium per 100 grams and walnut has 441mg 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 Walnut (Nuts, walnuts, english) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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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 | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| 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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| 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 % | |
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5% | calcium | 5% |
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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 % |
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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 % |
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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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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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UG % | |
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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 shiitake mushroom or walnut contain more calories in 100 grams?Walnut is high in calories and shiitake mushroom has 100% less calories than walnut - shiitake mushroom has 34 calories in 100g and walnut has 654 calories.
Does shiitake mushroom or walnut have more carbohydrates?
By weight, shiitake mushroom has 50% fewer carbohydrates than walnut - shiitake mushroom has 6.8g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does shiitake mushroom or walnut contain more calcium?
Walnut is a rich source of calcium and it has 48 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium in 100 grams and walnut has 98mg of calcium.
Does shiitake mushroom or walnut contain more potassium?
Both shiitake mushroom and walnut are high in potassium. Walnut has 50% more potassium than shiitake mushroom - shiitake mushroom has 304mg of potassium in 100 grams and walnut has 441mg of potassium.