Shiitake Mushroom vs. Sunflower Seeds
Nutrition comparison of Shiitake Mushroom and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and sunflower seeds:
- Both shiitake mushroom and sunflower seeds are high in dietary fiber and potassium.
- Shiitake mushroom has 67% less carbohydrates than sunflower seed.
- Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of iron and protein.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and shiitake mushroom has 95% less calories than sunflower seed - shiitake mushroom has 34 calories per 100 grams and sunflower seed has 619 calories.
For macronutrient ratios, shiitake mushroom is heavier in protein, much heavier in carbs and much lighter in fat compared to sunflower seeds per calorie. Shiitake mushroom has a macronutrient ratio of 23:68:10 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Sunflower Seeds | |
|---|---|---|
| Protein | 23% | 10% |
| Carbohydrates | 68% | 12% |
| Fat | 10% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Shiitake mushroom has 67% less carbohydrates than sunflower seed - shiitake mushroom has 6.8g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both shiitake mushroom and sunflower seeds are high in dietary fiber. Sunflower seed has 360% more dietary fiber than shiitake mushroom - shiitake mushroom has 2.5g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than shiitake mushroom - shiitake mushroom has 2.4g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 668% more protein than shiitake mushroom - shiitake mushroom has 2.2g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and shiitake mushroom has less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than shiitake mushroom - sunflower seed has 1.4mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than sunflower seed - shiitake mushroom has 18iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate. Both shiitake mushroom and sunflower seeds contain significant amounts of riboflavin and niacin.
| Shiitake Mushroom | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.015 MG | 0.325 MG |
| Riboflavin | 0.217 MG | 0.285 MG |
| Niacin | 3.877 MG | 4.198 MG |
| Pantothenic acid | 1.5 MG | 7.056 MG |
| Vitamin B6 | 0.293 MG | 0.805 MG |
| Folate | 13 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 27 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 15 times more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both shiitake mushroom and sunflower seeds are high in potassium. Sunflower seed has 62% more potassium than shiitake mushroom - shiitake mushroom has 304mg of potassium per 100 grams and sunflower seed has 491mg 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Sunflower Seeds 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% |
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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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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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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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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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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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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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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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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 sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and shiitake mushroom has 100% less calories than sunflower seed - shiitake mushroom has 34 calories in 100g and sunflower seed has 619 calories.
Does shiitake mushroom or sunflower seeds have more carbohydrates?
By weight, shiitake mushroom has 70% fewer carbohydrates than sunflower seed - shiitake mushroom has 6.8g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does shiitake mushroom or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 15 times more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does shiitake mushroom or sunflower seeds contain more potassium?
Both shiitake mushroom and sunflower seeds are high in potassium. Sunflower seed has 60% more potassium than shiitake mushroom - shiitake mushroom has 304mg of potassium in 100 grams and sunflower seed has 491mg of potassium.