Shiitake Mushroom vs. Bean Sprouts
Nutrition comparison of Shiitake Mushroom and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and bean sprouts:
- Bean sprout has more thiamin and folate, however, shiitake mushroom contains more niacin, pantothenic acid and Vitamin B6.
- Bean sprout is a great source of Vitamin C.
- Shiitake mushroom is a great source of dietary fiber.
- Shiitake mushroom is an excellent source of potassium.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Shiitake mushroom and bean sprouts contain similar amounts of calories - shiitake mushroom has 34 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, shiitake mushroom is lighter in protein, heavier in carbs and heavier in fat compared to bean sprouts per calorie. Shiitake mushroom has a macronutrient ratio of 23:68:10 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Bean Sprouts | |
|---|---|---|
| Protein | 23% | 33% |
| Carbohydrates | 68% | 63% |
| Fat | 10% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Shiitake mushroom and bean sprouts contain similar amounts of carbs - shiitake mushroom has 6.8g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
dietary fiber
Shiitake mushroom is a great source of dietary fiber and it has 39% more dietary fiber than bean sprout - shiitake mushroom has 2.5g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Shiitake mushroom and bean sprouts contain similar amounts of sugar - shiitake mushroom has 2.4g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Shiitake mushroom and bean sprouts contain similar amounts of protein - shiitake mushroom has 2.2g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both bean sprouts and shiitake mushroom are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than shiitake mushroom - bean sprout has 13.2mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin A
Bean sprouts and shiitake mushroom contain similar amounts of Vitamin A - bean sprout 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 bean sprout - shiitake mushroom has 18iu of Vitamin D per 100 grams and bean sprout does not contain significant amounts.
Vitamin E
Bean sprouts and shiitake mushroom contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Bean sprout has more Vitamin K than shiitake mushroom - bean sprout has 33ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Bean sprout has more thiamin and folate, however, shiitake mushroom contains more niacin, pantothenic acid and Vitamin B6. Both shiitake mushroom and bean sprouts contain significant amounts of riboflavin.
| Shiitake Mushroom | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.015 MG | 0.084 MG |
| Riboflavin | 0.217 MG | 0.124 MG |
| Niacin | 3.877 MG | 0.749 MG |
| Pantothenic acid | 1.5 MG | 0.38 MG |
| Vitamin B6 | 0.293 MG | 0.088 MG |
| Folate | 13 UG | 61 UG |
Minerals
calcium
Bean sprout has 550% more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium per 100 grams and bean sprout has 13mg of calcium.
iron
Bean sprout has 122% more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Shiitake mushroom is an excellent source of potassium and it has 104% more potassium than bean sprout - shiitake mushroom has 304mg of potassium per 100 grams and bean sprout has 149mg 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 Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Bean Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
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 % |
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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% |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
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% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 shiitake mushroom or bean sprouts contain more calories in 100 grams?Shiitake mushroom and bean sprouts contain similar amounts of calories - shiitake mushroom has 34 calories in 100g and bean sprout has 30 calories.
Is shiitake mushroom or bean sprouts better for protein?
Shiitake mushroom and bean sprouts contain similar amounts of protein - shiitake mushroom has 2.2g of protein per 100 grams and bean sprout has 3g of protein.
Does shiitake mushroom or bean sprouts have more carbohydrates?
By weight, shiitake mushroom and bean sprouts contain similar amounts of carbs - shiitake mushroom has 6.8g of carbs for 100g and bean sprout has 5.9g of carbohydrates.
Does shiitake mushroom or bean sprouts contain more potassium?
Shiitake mushroom is a rich source of potassium and it has 100% more potassium than bean sprout - shiitake mushroom has 304mg of potassium in 100 grams and bean sprout has 149mg of potassium.