Shiitake Mushroom vs. Asparagus
Nutrition comparison of Shiitake Mushroom and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and asparagus:
- Both asparagus and shiitake mushroom are high in dietary fiber and potassium.
- Asparagus has more thiamin and folate, however, shiitake mushroom contains more niacin, pantothenic acid and Vitamin B6.
- Asparagus is a great source of iron.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and shiitake mushroom contain similar amounts of calories - asparagus has 20 calories per 100 grams and shiitake mushroom has 34 calories.
For macronutrient ratios, shiitake mushroom is lighter in protein, heavier in carbs and heavier in fat compared to asparagus per calorie. Shiitake mushroom has a macronutrient ratio of 23:68:10 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Asparagus | |
|---|---|---|
| Protein | 23% | 34% |
| Carbohydrates | 68% | 61% |
| Fat | 10% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and shiitake mushroom contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and shiitake mushroom has 6.8g of carbohydrates.
dietary fiber
Both asparagus and shiitake mushroom are high in dietary fiber. Asparagus is very similar to asparagus for dietary fiber - asparagus has 2.1g of dietary fiber per 100 grams and shiitake mushroom has 2.5g of dietary fiber.
sugar
Asparagus and shiitake mushroom contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and shiitake mushroom has 2.4g of sugar.
Protein
protein
Asparagus and shiitake mushroom contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and shiitake mushroom has 2.2g of protein.
Fat
saturated fat
Both asparagus and shiitake mushroom are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than shiitake mushroom - asparagus has 5.6mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than shiitake mushroom - asparagus has 38ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than asparagus - shiitake mushroom has 18iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus has more Vitamin E than shiitake mushroom - asparagus has 1.1mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Asparagus has more Vitamin K than shiitake mushroom - asparagus has 41.6ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Asparagus has more thiamin and folate, however, shiitake mushroom contains more niacin, pantothenic acid and Vitamin B6. Both shiitake mushroom and asparagus contain significant amounts of riboflavin.
| Shiitake Mushroom | Asparagus | |
|---|---|---|
| Thiamin | 0.015 MG | 0.143 MG |
| Riboflavin | 0.217 MG | 0.141 MG |
| Niacin | 3.877 MG | 0.978 MG |
| Pantothenic acid | 1.5 MG | 0.274 MG |
| Vitamin B6 | 0.293 MG | 0.091 MG |
| Folate | 13 UG | 52 UG |
Minerals
calcium
Asparagus has 11 times more calcium than shiitake mushroom - asparagus has 24mg of calcium per 100 grams and shiitake mushroom has 2mg of calcium.
iron
Asparagus is a great source of iron and it has 422% more iron than shiitake mushroom - asparagus has 2.1mg of iron per 100 grams and shiitake mushroom has 0.41mg of iron.
potassium
Both asparagus and shiitake mushroom are high in potassium. Shiitake mushroom has 50% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and shiitake mushroom has 304mg 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 Asparagus (Asparagus, raw) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Asparagus g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
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% |
|
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 % |
|
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 % |
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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% |
|
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% |
|
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% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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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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UG % | |
| UG % |
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5% | iodine | 5% |
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| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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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 asparagus or shiitake mushroom contain more calories in 100 grams?Asparagus and shiitake mushroom contain similar amounts of calories - asparagus has 20 calories in 100g and shiitake mushroom has 34 calories.
Is asparagus or shiitake mushroom better for protein?
Asparagus and shiitake mushroom contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and shiitake mushroom has 2.2g of protein.
Does asparagus or shiitake mushroom have more carbohydrates?
By weight, asparagus and shiitake mushroom contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and shiitake mushroom has 6.8g of carbohydrates.
Does asparagus or shiitake mushroom contain more potassium?
Both asparagus and shiitake mushroom are high in potassium. Shiitake mushroom has 50% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and shiitake mushroom has 304mg of potassium.