Shiitake Mushroom vs. Zucchini
Nutrition comparison of Shiitake Mushroom and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and zucchini:
- Both shiitake mushroom and zucchini are high in potassium.
- Shiitake mushroom is a great source of dietary fiber.
- Zucchini has more thiamin, however, shiitake mushroom contains more riboflavin, niacin and pantothenic acid.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Shiitake mushroom and zucchini contain similar amounts of calories - shiitake mushroom has 34 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, shiitake mushroom is heavier in carbs and similar to zucchini for protein and fat. Shiitake mushroom has a macronutrient ratio of 21:68:12 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Zucchini | |
|---|---|---|
| Protein | 21% | 24% |
| Carbohydrates | 68% | 62% |
| Fat | 12% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Shiitake mushroom and zucchini contain similar amounts of carbs - shiitake mushroom has 6.8g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
dietary fiber
Shiitake mushroom is a great source of dietary fiber and it has 150% more dietary fiber than zucchini - shiitake mushroom has 2.5g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Shiitake mushroom and zucchini contain similar amounts of sugar - shiitake mushroom has 2.4g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Shiitake mushroom and zucchini contain similar amounts of protein - shiitake mushroom has 2.2g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both zucchini and shiitake mushroom are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has more Vitamin C than shiitake mushroom - zucchini has 17.9mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin A
Zucchini has more Vitamin A than shiitake mushroom - zucchini has 10ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than zucchini - shiitake mushroom has 18iu of Vitamin D per 100 grams and zucchini does not contain significant amounts.
Vitamin E
Zucchini and shiitake mushroom contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Zucchini and shiitake mushroom contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Zucchini has more thiamin, however, shiitake mushroom contains more riboflavin, niacin and pantothenic acid. Both shiitake mushroom and zucchini contain significant amounts of Vitamin B6 and folate.
| Shiitake Mushroom | Zucchini | |
|---|---|---|
| Thiamin | 0.015 MG | 0.045 MG |
| Riboflavin | 0.217 MG | 0.094 MG |
| Niacin | 3.877 MG | 0.451 MG |
| Pantothenic acid | 1.5 MG | 0.204 MG |
| Vitamin B6 | 0.293 MG | 0.163 MG |
| Folate | 13 UG | 24 UG |
Minerals
calcium
Zucchini has 700% more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Shiitake mushroom and zucchini contain similar amounts of iron - shiitake mushroom has 0.41mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both shiitake mushroom and zucchini are high in potassium. Shiitake mushroom has 16% more potassium than zucchini - shiitake mushroom has 304mg of potassium per 100 grams and zucchini has 261mg 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
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% |
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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 % |
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5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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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% |
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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 % | |
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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% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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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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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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MG % | |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
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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 zucchini contain more calories in 100 grams?Shiitake mushroom and zucchini contain similar amounts of calories - shiitake mushroom has 34 calories in 100g and zucchini has 17 calories.
Does shiitake mushroom or zucchini have more carbohydrates?
By weight, shiitake mushroom and zucchini contain similar amounts of carbs - shiitake mushroom has 6.8g of carbs for 100g and zucchini has 3.1g of carbohydrates.
Does shiitake mushroom or zucchini contain more potassium?
Both shiitake mushroom and zucchini are high in potassium. Shiitake mushroom has 20% more potassium than zucchini - shiitake mushroom has 304mg of potassium in 100 grams and zucchini has 261mg of potassium.