Shiitake Mushroom vs. Fried Tofu

Nutrition comparison of Shiitake Mushroom and Fried 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 fried tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in shiitake mushroom and fried tofu:

  • Both shiitake mushroom and fried tofu are high in dietary fiber.
  • Fried tofu has more thiamin and folate, however, shiitake mushroom contains more riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Fried tofu is an excellent source of calcium, iron and protein.
  • Shiitake mushroom is an excellent source of potassium.
Detailed nutritional comparison of shiitake mushroom and fried tofu 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 Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.


Image of Shiitake Mushroom src
Image of Fried Tofu src

Calories and Carbs

calories

Fried tofu is high in calories and shiitake mushroom has 87% less calories than fried tofu - shiitake mushroom has 34 calories per 100 grams and fried tofu has 270 calories.

For macronutrient ratios, shiitake mushroom is lighter in protein, much heavier in carbs and much lighter in fat compared to fried tofu per calorie. Shiitake mushroom has a macronutrient ratio of 22:67:11 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Shiitake Mushroom Fried Tofu
Protein 22% 26%
Carbohydrates 67% 12%
Fat 11% 62%
Alcohol ~ ~

carbohydrates

Shiitake mushroom and fried tofu contain similar amounts of carbs - shiitake mushroom has 6.8g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.

dietary fiber

Both shiitake mushroom and fried tofu are high in dietary fiber. Fried tofu has 56% more dietary fiber than shiitake mushroom - shiitake mushroom has 2.5g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.

sugar

Shiitake mushroom and fried tofu contain similar amounts of sugar - shiitake mushroom has 2.4g of sugar per 100 grams and fried tofu has 2.7g of sugar.

Protein

protein

Fried tofu is an excellent source of protein and it has 740% more protein than shiitake mushroom - shiitake mushroom has 2.2g of protein per 100 grams and fried tofu has 18.8g of protein.

Fat

saturated fat

Shiitake mushroom has less saturated fat than fried tofu - fried tofu has 2.9g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.

Vitamins

Vitamin A

Fried tofu and shiitake mushroom contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.

Vitamin D

Shiitake mushroom has more Vitamin D than fried tofu - shiitake mushroom has 18iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.

Vitamin E

Fried tofu and shiitake mushroom contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.

Vitamin K

Fried tofu has more Vitamin K than shiitake mushroom - fried tofu has 7.8ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.

The B Vitamins

Fried tofu has more thiamin and folate, however, shiitake mushroom contains more riboflavin, niacin, pantothenic acid and Vitamin B6.

Shiitake Mushroom Fried Tofu
Thiamin 0.015 MG 0.17 MG
Riboflavin 0.217 MG 0.05 MG
Niacin 3.877 MG 0.1 MG
Pantothenic acid 1.5 MG 0.14 MG
Vitamin B6 0.293 MG 0.099 MG
Folate 13 UG 27 UG

Minerals

calcium

Fried tofu is an excellent source of calcium and it has 185 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium per 100 grams and fried tofu has 372mg of calcium.

iron

Fried tofu is an excellent source of iron and it has 10 times more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron per 100 grams and fried tofu has 4.9mg of iron.

potassium

Shiitake mushroom is an excellent source of potassium and it has 108% more potassium than fried tofu - shiitake mushroom has 304mg of potassium per 100 grams and fried tofu has 146mg 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 Fried Tofu .

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

Shiitake Mushroom g

()
Daily Values (%)

Fried Tofu g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does shiitake mushroom or fried tofu contain more calories in 100 grams?
Fried tofu is high in calories and shiitake mushroom has 90% less calories than fried tofu - shiitake mushroom has 34 calories in 100g and fried tofu has 270 calories.

Does shiitake mushroom or fried tofu have more carbohydrates?
By weight, shiitake mushroom and fried tofu contain similar amounts of carbs - shiitake mushroom has 6.8g of carbs for 100g and fried tofu has 8.9g of carbohydrates.

Does shiitake mushroom or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 185 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium in 100 grams and fried tofu has 372mg of calcium.

Does shiitake mushroom or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 10 times more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron in 100 grams and fried tofu has 4.9mg of iron.

Does shiitake mushroom or fried tofu contain more potassium?
Shiitake mushroom is a rich source of potassium and it has 110% more potassium than fried tofu - shiitake mushroom has 304mg of potassium in 100 grams and fried tofu has 146mg of potassium.