Shiitake Mushroom vs. Sesame Seeds

Nutrition comparison of Shiitake Mushroom and Sesame 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 sesame seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in shiitake mushroom and sesame seeds:

  • Both shiitake mushroom and sesame seeds are high in dietary fiber and potassium.
  • Sesame seed has more thiamin, Vitamin B6 and folate, however, shiitake mushroom contains more pantothenic acid.
  • Sesame seed is an excellent source of calcium, iron and protein.
  • Shiitake mushroom has 74% less carbohydrates than sesame seed.
Detailed nutritional comparison of shiitake mushroom and sesame seeds 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.

Image of Shiitake Mushroom src
Image of Sesame Seeds src

Calories and Carbs

calories

Sesame seed is high in calories and shiitake mushroom has 94% less calories than sesame seed - shiitake mushroom has 34 calories per 100 grams and sesame seed has 565 calories.

For macronutrient ratios, shiitake mushroom is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Shiitake mushroom has a macronutrient ratio of 21:68:12 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Shiitake Mushroom Sesame Seeds
Protein 21% 11%
Carbohydrates 68% 17%
Fat 12% 72%
Alcohol ~ ~

carbohydrates

Shiitake mushroom has 74% less carbohydrates than sesame seed - shiitake mushroom has 6.8g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.

dietary fiber

Both shiitake mushroom and sesame seeds are high in dietary fiber. Sesame seed has 460% more dietary fiber than shiitake mushroom - shiitake mushroom has 2.5g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.

sugar

Sesame seed has less sugar than shiitake mushroom - shiitake mushroom has 2.4g of sugar per 100 grams and sesame seed does not contain significant amounts.

Protein

protein

Sesame seed is an excellent source of protein and it has 657% more protein than shiitake mushroom - shiitake mushroom has 2.2g of protein per 100 grams and sesame seed has 17g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and shiitake mushroom has less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.

Vitamins

Vitamin A

Sesame seeds and shiitake mushroom contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.

Vitamin D

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

The B Vitamins

Sesame seed has more thiamin, Vitamin B6 and folate, however, shiitake mushroom contains more pantothenic acid. Both shiitake mushroom and sesame seeds contain significant amounts of riboflavin and niacin.

Shiitake Mushroom Sesame Seeds
Thiamin 0.015 MG 0.803 MG
Riboflavin 0.217 MG 0.251 MG
Niacin 3.877 MG 4.581 MG
Pantothenic acid 1.5 MG 0.051 MG
Vitamin B6 0.293 MG 0.802 MG
Folate 13 UG 98 UG

Minerals

calcium

Sesame seed is an excellent source of calcium and it has 493 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium per 100 grams and sesame seed has 989mg of calcium.

iron

Sesame seed is an excellent source of iron and it has 35 times more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron per 100 grams and sesame seed has 14.8mg of iron.

potassium

Both shiitake mushroom and sesame seeds are high in potassium. Sesame seed has 56% more potassium than shiitake mushroom - shiitake mushroom has 304mg of potassium per 100 grams and sesame seed has 475mg 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

Shiitake Mushroom 19g

( piece whole )
Daily Values (%)

Sesame Seeds 28g

( oz )
6.5KCAL 0.3%
calories >999%
160KCAL 8%
1.3G 1%
carbohydrates 462%
7.3G 3%
0.48G 2%
dietary fiber 733%
4G 16%
0.45G >999% sugar
0.09G 0.1%
total fat >999%
14G 21%
saturated fat >999%
1.9G 11%
monounsaturated fat >999% 5.1G
polyunsaturated fat >999% 6G
1.7MG 0.1%
sodium 82%
3.1MG 0.2%
Vitamins and Minerals
Vitamin A >999%
0.77UG 0.1%
3.4IU 1%
>999% Vitamin D
calcium >999%
280MG 28%
0.08MG 0.4%
iron >999%
4.2MG 23%
3.8MG 1%
magnesium >999%
101MG 33%
58MG 3%
potassium 133%
135MG 6%
0MG 0.3%
thiamin (Vit B1) >999%
0.23MG 21%
0.04MG 4%
riboflavin (Vit B2) 75%
0.07MG 7%
0.74MG 5%
niacin (Vit B3) 76%
1.3MG 9%
0.06MG 4%
Vitamin B6 283%
0.23MG 18%
0.29MG 6%
>999% pantothenic acid (Vit B5)
0.01MG 0.3%
2.5UG 1%
folate (Vit B9) >999%
28UG 7%
0.43G 1%
protein >999%
4.8G 10%
0.03MG 2%
copper >999%
0.7MG 58%
0.04MG 2%
manganese >999%
0.71MG 39%
21MG 3%
phosphorus 762%
181MG 26%
1.1UG 2%
selenium 791%
9.8UG 18%
0.2MG 2%
zinc 900%
2MG 25%
17G >999% Water 0.94G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin E, Vitamin C, biotin (Vit B7), Vitamin B12, choline, Vitamin K, cholesterol, trans fat.

FAQ

Does shiitake mushroom or sesame seeds contain more calories in 100 grams?
Sesame seed is high in calories and shiitake mushroom has 90% less calories than sesame seed - shiitake mushroom has 34 calories in 100g and sesame seed has 565 calories.

Does shiitake mushroom or sesame seeds have more carbohydrates?
By weight, shiitake mushroom has 70% fewer carbohydrates than sesame seed - shiitake mushroom has 6.8g of carbs for 100g and sesame seed has 25.7g of carbohydrates.

Does shiitake mushroom or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 493 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium in 100 grams and sesame seed has 989mg of calcium.

Does shiitake mushroom or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 35 times more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron in 100 grams and sesame seed has 14.8mg of iron.

Does shiitake mushroom or sesame seeds contain more potassium?
Both shiitake mushroom and sesame seeds are high in potassium. Sesame seed has 60% more potassium than shiitake mushroom - shiitake mushroom has 304mg of potassium in 100 grams and sesame seed has 475mg of potassium.