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.
Detailed nutritional comparison of shiitake mushroom and asparagus is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.


Image of Shiitake Mushroom src
Image of Asparagus src

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 22:67:11 and for asparagus, 35:62:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Shiitake Mushroom Asparagus
Protein 22% 35%
Carbohydrates 67% 62%
Fat 11% 4%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Shiitake Mushroom or Asparagus .

Note: The specific food items compared are: Shiitake Mushroom (Mushrooms, shiitake, raw) and Asparagus (Asparagus, raw) .

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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.