Shiitake Mushroom vs. Tempeh
Nutrition comparison of Shiitake Mushroom and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and tempeh:
- Both shiitake mushroom and tempeh are high in potassium.
- Shiitake mushroom is a great source of dietary fiber.
- Tempeh has more thiamin and Vitamin B12, however, shiitake mushroom contains more pantothenic acid.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium and protein.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and shiitake mushroom has 82% less calories than tempeh - shiitake mushroom has 34 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, shiitake mushroom is lighter in protein, much heavier in carbs and much lighter in fat compared to tempeh per calorie. Shiitake mushroom has a macronutrient ratio of 23:68:10 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Tempeh | |
|---|---|---|
| Protein | 23% | 39% |
| Carbohydrates | 68% | 15% |
| Fat | 10% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Shiitake mushroom and tempeh contain similar amounts of carbs - shiitake mushroom has 6.8g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Shiitake mushroom is a great source of dietary fiber and it has more dietary fiber than tempeh - shiitake mushroom has 2.5g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than shiitake mushroom - shiitake mushroom has 2.4g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 806% more protein than shiitake mushroom - shiitake mushroom has 2.2g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Shiitake mushroom has less saturated fat than tempeh - tempeh has 2.5g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin D
Shiitake mushroom has more Vitamin D than tempeh - shiitake mushroom has 18iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more thiamin and Vitamin B12, however, shiitake mushroom contains more pantothenic acid. Both shiitake mushroom and tempeh contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Shiitake Mushroom | Tempeh | |
|---|---|---|
| Thiamin | 0.015 MG | 0.078 MG |
| Riboflavin | 0.217 MG | 0.358 MG |
| Niacin | 3.877 MG | 2.64 MG |
| Pantothenic acid | 1.5 MG | 0.278 MG |
| Vitamin B6 | 0.293 MG | 0.215 MG |
| Folate | 13 UG | 24 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 54 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 559% more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both shiitake mushroom and tempeh are high in potassium. Tempeh has 36% more potassium than shiitake mushroom - shiitake mushroom has 304mg of potassium per 100 grams and tempeh has 412mg 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 Tempeh (Tempeh) .
Shiitake Mushroom 70g
(
cup
)
|
Daily Values (%) |
Tempeh 166g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 24KCAL 1% |
|
5% | calories | >999% |
|
319KCAL 16% | |
| 4.8G 2% |
|
5% | carbohydrates | 171% |
|
13G 5% | |
| 1.8G 7% |
|
>999% | dietary fiber | 5% |
|
||
| 1.7G | >999% | sugar | 5% | ||||
| 0.34G 1% |
|
5% | total fat | >999% |
|
18G 28% | |
|
|
5% | saturated fat | >999% |
|
4.2G 23% | ||
| 5% | monounsaturated fat | >999% | 5.3G | ||||
| 5% | polyunsaturated fat | >999% | 7.1G | ||||
| 6.3MG 0.4% |
|
5% | sodium | 138% |
|
15MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 13IU 3% |
|
>999% | Vitamin D | 5% |
|
||
| 1.4MG 0.1% |
|
5% | calcium | >999% |
|
184MG 18% | |
| 0.29MG 2% |
|
5% | iron | >999% |
|
4.5MG 25% | |
| 14MG 5% |
|
5% | magnesium | 857% |
|
134MG 43% | |
| 213MG 9% |
|
5% | potassium | 221% |
|
684MG 30% | |
| 0.01MG 1% |
|
5% | thiamin (Vit B1) | >999% |
|
0.13MG 12% | |
| 0.15MG 14% |
|
5% | riboflavin (Vit B2) | 293% |
|
0.59MG 54% | |
| 2.7MG 19% |
|
5% | niacin (Vit B3) | 63% |
|
4.4MG 31% | |
| 0.21MG 16% |
|
5% | Vitamin B6 | 71% |
|
0.36MG 28% | |
| 1MG 21% |
|
117% | pantothenic acid (Vit B5) | 5% |
|
0.46MG 9% | |
| 9.1UG 2% |
|
5% | folate (Vit B9) | 340% |
|
40UG 10% | |
|
|
5% | Vitamin B12 | >999% |
|
0.13UG 6% | ||
| 1.6G 3% |
|
5% | protein | >999% |
|
34G 67% | |
| 0.1MG 8% |
|
5% | copper | 829% |
|
0.93MG 78% | |
| 0.16MG 9% |
|
5% | manganese | >999% |
|
2.2MG 120% | |
| 78MG 11% |
|
5% | phosphorus | 467% |
|
442MG 63% | |
| 4UG 7% |
|
>999% | selenium | 5% |
|
||
| 0.72MG 9% |
|
5% | zinc | 164% |
|
1.9MG 24% | |
| 63G | 5% | Water | 57% | 99G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin E, Vitamin C, biotin (Vit B7), choline, Vitamin K, cholesterol, trans fat. |
|||||||
FAQ
Does shiitake mushroom or tempeh contain more calories in 100 grams?Tempeh is high in calories and shiitake mushroom has 80% less calories than tempeh - shiitake mushroom has 34 calories in 100g and tempeh has 192 calories.
Is shiitake mushroom or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 810% more protein than shiitake mushroom - shiitake mushroom has 2.2g of protein per 100 grams and tempeh has 20.3g of protein.
Does shiitake mushroom or tempeh have more carbohydrates?
By weight, shiitake mushroom and tempeh contain similar amounts of carbs - shiitake mushroom has 6.8g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does shiitake mushroom or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 54 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does shiitake mushroom or tempeh contain more potassium?
Both shiitake mushroom and tempeh are high in potassium. Tempeh has 40% more potassium than shiitake mushroom - shiitake mushroom has 304mg of potassium in 100 grams and tempeh has 412mg of potassium.