Shiitake Mushroom vs. Sweet Potatoes
Nutrition comparison of Shiitake Mushroom and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shiitake mushroom
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shiitake mushroom and sweet potatoes:
- Both sweet potatoes and shiitake mushroom are high in dietary fiber and potassium.
- Shiitake mushroom has 60% less calories than sweet potato.
- Shiitake mushroom has 66% less carbohydrates than sweet potato.
- Sweet potato has more thiamin, however, shiitake mushroom contains more riboflavin and niacin.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Shiitake Mushroom (Mushrooms, shiitake, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Shiitake mushroom has 60% less calories than sweet potato - sweet potato has 86 calories per 100 grams and shiitake mushroom has 34 calories.
For macronutrient ratios, shiitake mushroom is heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Shiitake mushroom has a macronutrient ratio of 23:68:10 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shiitake Mushroom | Sweet Potatoes | |
|---|---|---|
| Protein | 23% | 7% |
| Carbohydrates | 68% | 92% |
| Fat | 10% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Shiitake mushroom has 66% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and shiitake mushroom has 6.8g of carbohydrates.
dietary fiber
Both sweet potatoes and shiitake mushroom are high in dietary fiber. Sweet potato has 20% more dietary fiber than shiitake mushroom - sweet potato has 3g of dietary fiber per 100 grams and shiitake mushroom has 2.5g of dietary fiber.
sugar
Sweet potatoes and shiitake mushroom contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and shiitake mushroom has 2.4g of sugar.
Protein
protein
Sweet potatoes and shiitake mushroom contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and shiitake mushroom has 2.2g of protein.
Fat
saturated fat
Both sweet potatoes and shiitake mushroom are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than shiitake mushroom - sweet potato has 2.4mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than shiitake mushroom - sweet potato has 709ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than sweet potato - shiitake mushroom has 18iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and shiitake mushroom contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin K
Sweet potatoes and shiitake mushroom contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, however, shiitake mushroom contains more riboflavin and niacin. Both shiitake mushroom and sweet potatoes contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Shiitake Mushroom | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.015 MG | 0.078 MG |
| Riboflavin | 0.217 MG | 0.061 MG |
| Niacin | 3.877 MG | 0.557 MG |
| Pantothenic acid | 1.5 MG | 0.8 MG |
| Vitamin B6 | 0.293 MG | 0.209 MG |
| Folate | 13 UG | 11 UG |
Minerals
calcium
Sweet potato has 14 times more calcium than shiitake mushroom - sweet potato has 30mg of calcium per 100 grams and shiitake mushroom has 2mg of calcium.
iron
Sweet potatoes and shiitake mushroom contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and shiitake mushroom has 0.41mg of iron.
potassium
Both sweet potatoes and shiitake mushroom are high in potassium. Sweet potato has 11% more potassium than shiitake mushroom - sweet potato has 337mg of potassium per 100 grams and shiitake mushroom has 304mg 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Shiitake Mushroom g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or shiitake mushroom contain more calories in 100 grams?Shiitake mushroom has 60% less calories than sweet potato - sweet potato has 86 calories in 100g and shiitake mushroom has 34 calories.
Does sweet potatoes or shiitake mushroom have more carbohydrates?
By weight, shiitake mushroom has 70% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and shiitake mushroom has 6.8g of carbohydrates.
Does sweet potatoes or shiitake mushroom contain more potassium?
Both sweet potatoes and shiitake mushroom are high in potassium. Sweet potato has 10% more potassium than shiitake mushroom - sweet potato has 337mg of potassium in 100 grams and shiitake mushroom has 304mg of potassium.