Shiitake Mushroom vs. Tofu
Nutrition comparison of Shiitake Mushroom and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and tofu:
- Shiitake mushroom has 55% less calories than tofu.
- Shiitake mushroom is a great source of dietary fiber.
- Shiitake mushroom is an excellent source of potassium.
- Tofu has more thiamin, however, shiitake mushroom contains more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Shiitake mushroom has 55% less calories than tofu - shiitake mushroom has 34 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, shiitake mushroom is lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Shiitake mushroom has a macronutrient ratio of 23:68:10 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Tofu | |
|---|---|---|
| Protein | 23% | 39% |
| Carbohydrates | 68% | 9% |
| Fat | 10% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Shiitake mushroom and tofu contain similar amounts of carbs - shiitake mushroom has 6.8g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Shiitake mushroom is a great source of dietary fiber and it has 733% more dietary fiber than tofu - shiitake mushroom has 2.5g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Shiitake mushroom and tofu contain similar amounts of sugar - shiitake mushroom has 2.4g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 261% more protein than shiitake mushroom - shiitake mushroom has 2.2g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both tofu and shiitake mushroom are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Tofu and shiitake mushroom contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than shiitake mushroom - tofu has 25.5ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than tofu - shiitake mushroom has 18iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and shiitake mushroom contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Tofu and shiitake mushroom contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Tofu has more thiamin, however, shiitake mushroom contains more riboflavin, niacin, pantothenic acid and Vitamin B6. Both shiitake mushroom and tofu contain significant amounts of folate.
| Shiitake Mushroom | Tofu | |
|---|---|---|
| Thiamin | 0.015 MG | 0.081 MG |
| Riboflavin | 0.217 MG | 0.052 MG |
| Niacin | 3.877 MG | 0.195 MG |
| Pantothenic acid | 1.5 MG | 0.068 MG |
| Vitamin B6 | 0.293 MG | 0.047 MG |
| Folate | 13 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 174 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 12 times more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Shiitake mushroom is an excellent source of potassium and it has 151% more potassium than tofu - shiitake mushroom has 304mg of potassium per 100 grams and tofu has 121mg 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does shiitake mushroom or tofu contain more calories in 100 grams?Shiitake mushroom has 60% less calories than tofu - shiitake mushroom has 34 calories in 100g and tofu has 76 calories.
Is shiitake mushroom or tofu better for protein?
Tofu is a great source of protein and it has 260% more protein than shiitake mushroom - shiitake mushroom has 2.2g of protein per 100 grams and tofu has 8.1g of protein.
Does shiitake mushroom or tofu have more carbohydrates?
By weight, shiitake mushroom and tofu contain similar amounts of carbs - shiitake mushroom has 6.8g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does shiitake mushroom or tofu contain more calcium?
Tofu is a rich source of calcium and it has 174 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium in 100 grams and tofu has 350mg of calcium.
Does shiitake mushroom or tofu contain more iron?
Tofu is an abundant source of iron and it has 12 times more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron in 100 grams and tofu has 5.4mg of iron.
Does shiitake mushroom or tofu contain more potassium?
Shiitake mushroom is a rich source of potassium and it has 150% more potassium than tofu - shiitake mushroom has 304mg of potassium in 100 grams and tofu has 121mg of potassium.