How many calories are in one cup of maitake mushroom?

Maitake mushroom has 22 calories per cup or 31 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

How much protein is in one cup of maitake mushroom?

One cup of Maitake Mushroom has 1.4 grams of protein or about 3% of daily recommended intake. Maitake mushroom is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in maitake mushroom?

Maitake mushroom is an excellent source of a few nutrients, including Vitamin D and potassium. It also contains significant amounts of dietary fiber.

Food with Nutrition Similar to Maitake Mushroom

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Summary
Similar seafood
Similar nuts
Similar dairy
Similar meats
Other Similar Foods

Maitake Mushroom source

Similar to Maitake Mushroom

A nutrient dense fungi, maitake mushroom is an excellent source of Vitamin D. It is also a good source of dietary fiber and potassium. One cup of raw maitake mushroom contains about 22 calories.

A couple foods are fairly similar to maitake mushroom nutritionally, particularly salmon. Other similar foods include morel mushroom and chanterelle mushroom.

We compared the key nutrients in maitake mushroom (dietary fiber, potassium and Vitamin D) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

seafood: Salmon

nuts, grains and legumes: Morel Mushroom, Chanterelle Mushroom, Beech Mushroom, Oyster Mushroom, White Mushroom, Enoki Mushroom, Crimini Mushroom

dairy and eggs: Egg Yolk, Egg, Fried Egg, Boiled Egg, Cheddar Cheese, Goat Cheese, Feta Cheese

meats: Sausage, Spam, Ham, Pork

other: Quarter Pounder

The details of the top 20 foods most nutritionally similar to maitake mushroom are below.

seafood

Salmon

Similarity: > 95%

More nutritionally dense than maitake mushroom, salmon is also high in Vitamin D and potassium. Moreover, salmon contains more protein, Vitamin A, niacin and pantothenic acid than maitake mushroom.

For 100 grams of maitake mushroom and salmon:

Maitake Mushroom (1.5 cup)		Salmon (3.5 ounces)
2.7	dietary fiber (G)	0
204	potassium (MG)	366
1123	Vitamin D (IU)	435

However, maitake mushroom does contain more dietary fiber and riboflavin than salmon by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	127
2.1	sugar (G)	0
1.9	protein (G)	21
0.03	saturated fat (G)	0.81
0	trans fat (G)	0.03
0	Vitamin A (UG)	35
1123	Vitamin D (IU)	435
0.01	Vitamin E (MG)	0.4
1	calcium (MG)	7
0.3	iron (MG)	0.38
0.15	thiamin (MG)	0.08
0.24	riboflavin (MG)	0.11
0.66	niacin (MG)	8
0.27	pantothenic acid (MG)	1
0.06	Vitamin B6 (MG)	0.61
21	folate (UG)	4
0	Vitamin B12 (UG)	4.2

0.989 | 0.989 | 5.19 Complete Comparison:
Salmon vs. Maitake Mushroom

nuts, grains and legumes

Several seeds or grains offer similar nutrients to maitake mushroom including morel mushroom, chanterelle mushroom, beech mushroom, oyster mushroom and white mushroom.

Morel Mushroom

Similarity: 88%

Morel mushroom is also high in dietary fiber, Vitamin D and potassium. Moreover, morel mushroom contains more calcium, iron, niacin and Vitamin B6 than maitake mushroom.

For 100 grams of maitake mushroom and morel mushroom:

Maitake Mushroom (1.5 cup)		Morel Mushroom (1.5 cup)
2.7	dietary fiber (G)	2.8
204	potassium (MG)	411
1123	Vitamin D (IU)	206

However, maitake mushroom does contain more thiamin than morel mushroom by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	31
2.1	sugar (G)	0.6
1.9	protein (G)	3.1
0.03	saturated fat (G)	0.07
1123	Vitamin D (IU)	206
0.01	Vitamin E (MG)	0
1	calcium (MG)	43
0.3	iron (MG)	12
0.15	thiamin (MG)	0.07
0.24	riboflavin (MG)	0.21
0.66	niacin (MG)	2.3
0.27	pantothenic acid (MG)	0.44
0.06	Vitamin B6 (MG)	0.14
21	folate (UG)	9

0.88 | 0.88 | 3.11 Complete Comparison:
Morel Mushroom vs. Maitake Mushroom

Chanterelle Mushroom

Similarity: 85%

Chanterelle mushroom is also high in dietary fiber, Vitamin D and potassium. Moreover, chanterelle mushroom contains more calcium, iron, niacin and pantothenic acid than maitake mushroom.

For 100 grams of maitake mushroom and chanterelle mushroom:

Maitake Mushroom (1.5 cup)		Chanterelle Mushroom (1.75 cup)
2.7	dietary fiber (G)	3.8
204	potassium (MG)	506
1123	Vitamin D (IU)	212

However, maitake mushroom does contain more thiamin than chanterelle mushroom by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	32
2.1	sugar (G)	1.2
1.9	protein (G)	1.5
0.03	saturated fat (G)	0
1123	Vitamin D (IU)	212
0.01	Vitamin E (MG)	0
1	calcium (MG)	15
0.3	iron (MG)	3.5
0.15	thiamin (MG)	0.02
0.24	riboflavin (MG)	0.22
0.66	niacin (MG)	4.1
0.27	pantothenic acid (MG)	1.1
0.06	Vitamin B6 (MG)	0.04
21	folate (UG)	2

0.847 | 0.847 | 2.25 Complete Comparison:
Chanterelle Mushroom vs. Maitake Mushroom

Beech Mushroom

Similarity: 78%

Beech mushroom is also high in Vitamin D and potassium. Also, beech mushroom contains more pantothenic acid than maitake mushroom.

For 100 grams of maitake mushroom and beech mushroom:

Maitake Mushroom (1.5 cup)		Beech Mushroom (1.5 cup)
2.7	dietary fiber (G)	0.1
204	potassium (MG)	404
1123	Vitamin D (IU)	130

However, maitake mushroom does contain more dietary fiber and riboflavin than beech mushroom by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	35
2.1	sugar (G)	0
1.9	protein (G)	2
0.03	saturated fat (G)	0.01
1123	Vitamin D (IU)	130
0.01	Vitamin E (MG)	0
1	calcium (MG)	3
0.3	iron (MG)	0.2
0.15	thiamin (MG)	0.12
0.24	riboflavin (MG)	0.17
0.66	niacin (MG)	0.67
0.27	pantothenic acid (MG)	0.67
0.06	Vitamin B6 (MG)	0.1
21	folate (UG)	9.1

0.781 | 0.781 | 1.26 Complete Comparison:
Beech Mushroom vs. Maitake Mushroom

Oyster Mushroom

Similarity: < 50%

Oyster mushroom is also high in dietary fiber and potassium. Moreover, oyster mushroom contains more iron, riboflavin, niacin and pantothenic acid than maitake mushroom.

For 100 grams of maitake mushroom and oyster mushroom:

Maitake Mushroom (1.5 cup)		Oyster Mushroom (5/8 large)
2.7	dietary fiber (G)	2.3
204	potassium (MG)	420
1123	Vitamin D (IU)	29

However, maitake mushroom does contain more Vitamin D than oyster mushroom by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	33
2.1	sugar (G)	1.1
1.9	protein (G)	3.3
0.03	saturated fat (G)	0.06
0	Vitamin A (UG)	2
1123	Vitamin D (IU)	29
0.01	Vitamin E (MG)	0
1	calcium (MG)	3
0.3	iron (MG)	1.3
0.15	thiamin (MG)	0.13
0.24	riboflavin (MG)	0.35
0.66	niacin (MG)	5
0.27	pantothenic acid (MG)	1.3
0.06	Vitamin B6 (MG)	0.11
21	folate (UG)	38

0.265 | 0.265 | 2.19 Complete Comparison:
Oyster Mushroom vs. Maitake Mushroom

White Mushroom

Similarity: < 50%

White mushroom is also high in potassium and contains some of the same nutrients. Moreover, white mushroom contains more Vitamin C, Vitamin E, riboflavin, niacin and pantothenic acid than maitake mushroom.

For 100 grams of maitake mushroom and white mushroom:

Maitake Mushroom (1.5 cup)		White Mushroom (1.5 cup)
2.7	dietary fiber (G)	1
204	potassium (MG)	318
1123	Vitamin D (IU)	7

However, maitake mushroom does contain more dietary fiber and Vitamin D than white mushroom by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	22
2.1	sugar (G)	2
1.9	protein (G)	3.1
0.03	saturated fat (G)	0.05
0	Vitamin C (MG)	2.1
1123	Vitamin D (IU)	7
0.01	Vitamin E (MG)	0.01
1	calcium (MG)	3
0.3	iron (MG)	0.5
0.15	thiamin (MG)	0.08
0.24	riboflavin (MG)	0.4
0.66	niacin (MG)	3.6
0.27	pantothenic acid (MG)	1.5
0.06	Vitamin B6 (MG)	0.1
21	folate (UG)	17
0	Vitamin B12 (UG)	0.04

0.154 | 0.154 | 1.89 Complete Comparison:
White Mushroom vs. Maitake Mushroom

Enoki Mushroom

Similarity: < 50%

Enoki mushroom is also high in dietary fiber and potassium. Moreover, enoki mushroom contains more Vitamin E, iron, thiamin, niacin and pantothenic acid than maitake mushroom.

For 100 grams of maitake mushroom and enoki mushroom:

Maitake Mushroom (1.5 cup)		Enoki Mushroom (20 large)
2.7	dietary fiber (G)	2.7
204	potassium (MG)	359
1123	Vitamin D (IU)	5

However, maitake mushroom does contain more Vitamin D than enoki mushroom by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	37
2.1	sugar (G)	0.22
1.9	protein (G)	2.7
0.03	saturated fat (G)	0.03
1123	Vitamin D (IU)	5
0.01	Vitamin E (MG)	0.01
1	calcium (MG)	0
0.3	iron (MG)	1.2
0.15	thiamin (MG)	0.23
0.24	riboflavin (MG)	0.2
0.66	niacin (MG)	7
0.27	pantothenic acid (MG)	1.4
0.06	Vitamin B6 (MG)	0.1
21	folate (UG)	48

0.151 | 0.151 | 2.17 Complete Comparison:
Enoki Mushroom vs. Maitake Mushroom

Crimini Mushroom

Similarity: < 50%

Crimini mushroom is also high in potassium and contains some of the same nutrients. Moreover, crimini mushroom contains more Vitamin E, calcium, riboflavin, niacin and pantothenic acid than maitake mushroom.

For 100 grams of maitake mushroom and crimini mushroom:

Maitake Mushroom (1.5 cup)		Crimini Mushroom (1.25 cup)
2.7	dietary fiber (G)	0.6
204	potassium (MG)	448
1123	Vitamin D (IU)	3

However, maitake mushroom does contain more dietary fiber and Vitamin D than crimini mushroom by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	22
2.1	sugar (G)	1.7
1.9	protein (G)	2.5
0.03	saturated fat (G)	0.01
1123	Vitamin D (IU)	3
0.01	Vitamin E (MG)	0.01
1	calcium (MG)	18
0.3	iron (MG)	0.4
0.15	thiamin (MG)	0.1
0.24	riboflavin (MG)	0.49
0.66	niacin (MG)	3.8
0.27	pantothenic acid (MG)	1.5
0.06	Vitamin B6 (MG)	0.11
21	folate (UG)	25
0	Vitamin B12 (UG)	0.1

0.129 | 0.129 | 2.53 Complete Comparison:
Crimini Mushroom vs. Maitake Mushroom

dairy and eggs

Several dairy or egg products offer similar nutrients to maitake mushroom including egg yolk, egg, fried egg, boiled egg and cheddar cheese.

Egg Yolk

Similarity: 65%

More nutritionally dense than maitake mushroom, egg yolk is also high in Vitamin D and contains some of the same nutrients. Also, egg yolk contains more protein, Vitamin A and Vitamin E than maitake mushroom.

For 100 grams of maitake mushroom and egg yolk:

Maitake Mushroom (1.5 cup)		Egg Yolk (6 large)
2.7	dietary fiber (G)	0
204	potassium (MG)	109
1123	Vitamin D (IU)	218

However, maitake mushroom does contain more dietary fiber and potassium than egg yolk by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	322
2.1	sugar (G)	0.56
1.9	protein (G)	16
0.03	saturated fat (G)	9.6
0	Vitamin A (UG)	381
1123	Vitamin D (IU)	218
0.01	Vitamin E (MG)	2.6
1	calcium (MG)	129
0.3	iron (MG)	2.7
0.15	thiamin (MG)	0.18
0.24	riboflavin (MG)	0.53
0.66	niacin (MG)	0.02
0.27	pantothenic acid (MG)	3
0.06	Vitamin B6 (MG)	0.35
21	folate (UG)	146
0	Vitamin B12 (UG)	2

0.654 | 0.654 | 6.97 Complete Comparison:
Egg Yolk vs. Maitake Mushroom

Egg

Similarity: < 50%

Egg is also high in Vitamin D and contains some of the same nutrients. Also, egg contains more protein, Vitamin A and calcium than maitake mushroom.

For 100 grams of maitake mushroom and egg:

Maitake Mushroom (1.5 cup)		Egg (2 large)
2.7	dietary fiber (G)	0
204	potassium (MG)	138
1123	Vitamin D (IU)	82

However, maitake mushroom does contain more dietary fiber, potassium and thiamin than egg by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	143
2.1	sugar (G)	0.37
1.9	protein (G)	13
0.03	saturated fat (G)	3.1
0	trans fat (G)	0.04
0	Vitamin A (UG)	160
1123	Vitamin D (IU)	82
0.01	Vitamin E (MG)	1.1
1	calcium (MG)	56
0.3	iron (MG)	1.8
0.15	thiamin (MG)	0.04
0.24	riboflavin (MG)	0.46
0.66	niacin (MG)	0.08
0.27	pantothenic acid (MG)	1.5
0.06	Vitamin B6 (MG)	0.17
21	folate (UG)	47
0	Vitamin B12 (UG)	0.89

0.45 | 0.45 | 3.59 Complete Comparison:
Egg vs. Maitake Mushroom

Fried Egg

Similarity: < 50%

Fried egg is also high in Vitamin D and contains some of the same nutrients. Also, fried egg contains more protein, Vitamin A and calcium than maitake mushroom.

For 100 grams of maitake mushroom and fried egg:

Maitake Mushroom (1.5 cup)		Fried Egg (2.25 large)
2.7	dietary fiber (G)	0
204	potassium (MG)	152
1123	Vitamin D (IU)	88

However, maitake mushroom does contain more dietary fiber, potassium and thiamin than fried egg by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	196
2.1	sugar (G)	0.4
1.9	protein (G)	14
0.03	saturated fat (G)	4.3
0	trans fat (G)	0.04
0	Vitamin A (UG)	219
1123	Vitamin D (IU)	88
0.01	Vitamin E (MG)	1.3
1	calcium (MG)	62
0.3	iron (MG)	1.9
0.15	thiamin (MG)	0.04
0.24	riboflavin (MG)	0.5
0.66	niacin (MG)	0.08
0.27	pantothenic acid (MG)	1.7
0.06	Vitamin B6 (MG)	0.18
21	folate (UG)	51
0	Vitamin B12 (UG)	0.97

0.447 | 0.447 | 4.12 Complete Comparison:
Fried Egg vs. Maitake Mushroom

Boiled Egg

Similarity: < 50%

Boiled egg is also high in Vitamin D and contains some of the same nutrients. Also, boiled egg contains more protein, Vitamin A and calcium than maitake mushroom.

For 100 grams of maitake mushroom and boiled egg:

Maitake Mushroom (1.5 cup)		Boiled Egg (3/4 cup)
2.7	dietary fiber (G)	0
204	potassium (MG)	126
1123	Vitamin D (IU)	87

However, maitake mushroom does contain more dietary fiber, potassium and thiamin than boiled egg by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	155
2.1	sugar (G)	1.1
1.9	protein (G)	13
0.03	saturated fat (G)	3.3
0	Vitamin A (UG)	149
1123	Vitamin D (IU)	87
0.01	Vitamin E (MG)	1
1	calcium (MG)	50
0.3	iron (MG)	1.2
0.15	thiamin (MG)	0.07
0.24	riboflavin (MG)	0.51
0.66	niacin (MG)	0.06
0.27	pantothenic acid (MG)	1.4
0.06	Vitamin B6 (MG)	0.12
21	folate (UG)	44
0	Vitamin B12 (UG)	1.1

0.438 | 0.438 | 3.59 Complete Comparison:
Boiled Egg vs. Maitake Mushroom

Cheddar Cheese

Similarity: < 50%

More nutritionally dense than maitake mushroom, cheddar cheese contains nutrients similar to maitake mushroom, but in smaller amounts overall. Also, cheddar cheese contains more protein, Vitamin A and calcium than maitake mushroom.

For 100 grams of maitake mushroom and cheddar cheese:

Maitake Mushroom (1.5 cup)		Cheddar Cheese (3/4 cup)
2.7	dietary fiber (G)	0
204	potassium (MG)	76
1123	Vitamin D (IU)	24

However, maitake mushroom does contain more dietary fiber, Vitamin D, potassium and thiamin than cheddar cheese by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	403
2.1	sugar (G)	0.48
1.9	protein (G)	23
0.03	saturated fat (G)	19
0	Vitamin A (UG)	337
1123	Vitamin D (IU)	24
0.01	Vitamin E (MG)	0.71
1	calcium (MG)	710
0.3	iron (MG)	0.14
0.15	thiamin (MG)	0.03
0.24	riboflavin (MG)	0.43
0.66	niacin (MG)	0.06
0.27	pantothenic acid (MG)	0.41
0.06	Vitamin B6 (MG)	0.07
21	folate (UG)	27
0	Vitamin B12 (UG)	1.1

0.224 | 0.224 | 5.35 Complete Comparison:
Cheddar Cheese vs. Maitake Mushroom

Goat Cheese

Similarity: < 50%

Goat cheese contains nutrients similar to maitake mushroom, but in smaller amounts overall. Also, goat cheese contains more protein, Vitamin A and calcium than maitake mushroom.

For 100 grams of maitake mushroom and goat cheese:

Maitake Mushroom (1.5 cup)		Goat Cheese (3.5 ounces)
2.7	dietary fiber (G)	0
204	potassium (MG)	158
1123	Vitamin D (IU)	22

However, maitake mushroom does contain more dietary fiber, Vitamin D, potassium and thiamin than goat cheese by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	364
2.1	sugar (G)	0.12
1.9	protein (G)	22
0.03	saturated fat (G)	21
0	Vitamin A (UG)	407
1123	Vitamin D (IU)	22
0.01	Vitamin E (MG)	0.26
1	calcium (MG)	298
0.3	iron (MG)	1.6
0.15	thiamin (MG)	0.07
0.24	riboflavin (MG)	0.68
0.66	niacin (MG)	1.1
0.27	pantothenic acid (MG)	0.19
0.06	Vitamin B6 (MG)	0.06
21	folate (UG)	2
0	Vitamin B12 (UG)	0.22

0.176 | 0.176 | 3.98 Complete Comparison:
Goat Cheese vs. Maitake Mushroom

Feta Cheese

Similarity: < 50%

More nutritionally dense than maitake mushroom, feta cheese contains nutrients similar to maitake mushroom, but in smaller amounts overall. Also, feta cheese contains more protein, Vitamin A and calcium than maitake mushroom.

For 100 grams of maitake mushroom and feta cheese:

Maitake Mushroom (1.5 cup)		Feta Cheese (5/8 cup)
2.7	dietary fiber (G)	0
204	potassium (MG)	62
1123	Vitamin D (IU)	16

However, maitake mushroom does contain more dietary fiber, Vitamin D and potassium than feta cheese by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	265
2.1	sugar (G)	0
1.9	protein (G)	14
0.03	saturated fat (G)	13
0	Vitamin A (UG)	125
1123	Vitamin D (IU)	16
0.01	Vitamin E (MG)	0.18
1	calcium (MG)	493
0.3	iron (MG)	0.65
0.15	thiamin (MG)	0.15
0.24	riboflavin (MG)	0.84
0.66	niacin (MG)	0.99
0.27	pantothenic acid (MG)	0.97
0.06	Vitamin B6 (MG)	0.42
21	folate (UG)	32
0	Vitamin B12 (UG)	1.7

0.149 | 0.149 | 5.04 Complete Comparison:
Feta Cheese vs. Maitake Mushroom

meats

Several meats offer similar nutrients to maitake mushroom including sausage, spam, ham and pork.

Sausage

Similarity: < 50%

Sausage is also high in potassium and contains some of the same nutrients. Also, sausage contains more protein, Vitamin A and calcium than maitake mushroom.

For 100 grams of maitake mushroom and sausage:

Maitake Mushroom (1.5 cup)		Sausage (1.25 link)
2.7	dietary fiber (G)	0
204	potassium (MG)	339
1123	Vitamin D (IU)	41

However, maitake mushroom does contain more dietary fiber and Vitamin D than sausage by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	324
2.1	sugar (G)	1.4
1.9	protein (G)	18
0.03	saturated fat (G)	9
0	trans fat (G)	0.1
0	Vitamin A (UG)	10
1123	Vitamin D (IU)	41
0.01	Vitamin E (MG)	0.25
1	calcium (MG)	13
0.3	iron (MG)	1.3
0.15	thiamin (MG)	0.35
0.24	riboflavin (MG)	0.26
0.66	niacin (MG)	6.3
0.27	pantothenic acid (MG)	0.84
0.06	Vitamin B6 (MG)	0.37
21	folate (UG)	4
0	Vitamin B12 (UG)	0.9

0.3 | 0.3 | 4.09 Complete Comparison:
Sausage vs. Maitake Mushroom

Spam

Similarity: < 50%

Spam is also high in potassium and contains some of the same nutrients. Also, spam contains more protein, Vitamin C and thiamin than maitake mushroom.

For 100 grams of maitake mushroom and spam:

Maitake Mushroom (1.5 cup)		Spam (3.5 ounces)
2.7	dietary fiber (G)	0
204	potassium (MG)	564
1123	Vitamin D (IU)	23

However, maitake mushroom does contain more dietary fiber, Vitamin D and pantothenic acid than spam by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	293
2.1	sugar (G)	0
1.9	protein (G)	13
0.03	saturated fat (G)	8.9
0	Vitamin C (MG)	43
1123	Vitamin D (IU)	23
0.01	Vitamin E (MG)	0.24
1	calcium (MG)	0
0.3	iron (MG)	0.64
0.15	thiamin (MG)	0.26
0.24	riboflavin (MG)	0.18
0.66	niacin (MG)	3.2
0.27	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0.28
21	folate (UG)	4
0	Vitamin B12 (UG)	0.61

0.223 | 0.223 | 3.75 Complete Comparison:
Spam vs. Maitake Mushroom

Ham

Similarity: < 50%

Ham is also high in potassium and contains some of the same nutrients. Also, ham contains more protein, calcium and iron than maitake mushroom.

For 100 grams of maitake mushroom and ham:

Maitake Mushroom (1.5 cup)		Ham (3.5 ounces)
2.7	dietary fiber (G)	0
204	potassium (MG)	311
1123	Vitamin D (IU)	26

However, maitake mushroom does contain more dietary fiber and Vitamin D than ham by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	263
2.1	sugar (G)	0
1.9	protein (G)	16
0.03	saturated fat (G)	7.2
1123	Vitamin D (IU)	26
0.01	Vitamin E (MG)	0.27
1	calcium (MG)	10
0.3	iron (MG)	0.79
0.15	thiamin (MG)	0.71
0.24	riboflavin (MG)	0.19
0.66	niacin (MG)	4.2
0.27	pantothenic acid (MG)	0.18
0.06	Vitamin B6 (MG)	0.26
21	folate (UG)	1
0	Vitamin B12 (UG)	0.95

0.163 | 0.163 | 3.69 Complete Comparison:
Ham vs. Maitake Mushroom

Pork

Similarity: < 50%

More nutritionally dense than maitake mushroom, pork is also high in potassium and contains some of the same nutrients. Also, pork contains more protein, Vitamin C and calcium than maitake mushroom.

For 100 grams of maitake mushroom and pork:

Maitake Mushroom (1.5 cup)		Pork (3.5 ounces)
2.7	dietary fiber (G)	0
204	potassium (MG)	362
1123	Vitamin D (IU)	21

However, maitake mushroom does contain more dietary fiber and Vitamin D than pork by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	297
2.1	sugar (G)	0
1.9	protein (G)	26
0.03	saturated fat (G)	7.7
0	Vitamin C (MG)	0.7
0	Vitamin A (UG)	2
1123	Vitamin D (IU)	21
0.01	Vitamin E (MG)	0.21
1	calcium (MG)	22
0.3	iron (MG)	1.3
0.15	thiamin (MG)	0.71
0.24	riboflavin (MG)	0.22
0.66	niacin (MG)	4.2
0.27	pantothenic acid (MG)	0.52
0.06	Vitamin B6 (MG)	0.39
21	folate (UG)	6
0	Vitamin B12 (UG)	0.54

0.152 | 0.152 | 4.54 Complete Comparison:
Pork vs. Maitake Mushroom

other

Quarter Pounder

Similarity: < 50%

Quarter pounder is also high in potassium and contains some of the same nutrients. Also, quarter pounder contains more protein, Vitamin C and calcium than maitake mushroom.

For 100 grams of maitake mushroom and quarter pounder:

Maitake Mushroom (1.5 cup)		Quarter Pounder (5/8 burger)
2.7	dietary fiber (G)	1.6
204	potassium (MG)	227
1123	Vitamin D (IU)	0

However, maitake mushroom does contain more dietary fiber, Vitamin D, pantothenic acid and Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

31	calories (KCAL)	244
2.1	sugar (G)	5.1
1.9	protein (G)	14
0.03	saturated fat (G)	4
0	Vitamin C (MG)	0.9
1123	Vitamin D (IU)	0
0.01	Vitamin E (MG)	0
1	calcium (MG)	84
0.3	iron (MG)	2.4
0.15	thiamin (MG)	0.18
0.24	riboflavin (MG)	0.34
0.66	niacin (MG)	4.5
0.27	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0
21	folate (UG)	56
0	Vitamin B12 (UG)	1.3

0.126 | 0.126 | 3.23 Complete Comparison:
Quarter Pounder vs. Maitake Mushroom

Other Nutritional Substitutes

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