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Mushrooms, shiitake, cooked, without salt vs Spinach, raw

Nutrition comparison per 100 g.

Mushrooms, shiitake, cooked, without salt 56 kcal Spinach, raw 23 kcal
Calories
56 kcal 23 kcal
Protein
1.6 g 2.9 g
Carbs
14.4 g 3.6 g
Fiber
2.1 g 2.2 g
Sugars
3.8 g 0.4 g
Fat
0.2 g 0.4 g
Sodium
4 mg 79 mg

Key takeaways

  • Spinach, raw has 59% fewer calories (23 kcal vs 56 kcal).
  • Spinach, raw has more protein (2.9 g vs 1.6 g).
  • Spinach, raw has more carbs (3.6 g vs 14.4 g).
  • Spinach, raw has more fiber (2.2 g vs 2.1 g).
  • Spinach, raw has more sugars (0.4 g vs 3.8 g).
MacronutrientsMushrooms, shiitake, cooked, without saltSpinach, raw
Calories 56 kcal 23 kcal
Protein 1.6 g 2.9 g
Total Fat 0.2 g 0.4 g
Total Carbohydrate 14.4 g 3.6 g
Dietary Fiber 2.1 g 2.2 g
Total Sugars 3.8 g 0.4 g
Water 83.5 g 91.4 g
CarbohydratesMushrooms, shiitake, cooked, without saltSpinach, raw
Total Carbohydrate 14.4 g 3.6 g
Dietary Fiber 2.1 g 2.2 g
Total Sugars 3.8 g 0.4 g
Fats & Fatty AcidsMushrooms, shiitake, cooked, without saltSpinach, raw
Total Fat 0.2 g 0.4 g
Saturated Fat 0.1 g 0.1 g
Monounsaturated Fat 0.1 g 0.0 g
Polyunsaturated Fat 0.0 g 0.2 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 3.0 mg 138.0 mg
Omega-6 Fatty Acids 31.0 mg 26.0 mg
Protein & Amino AcidsMushrooms, shiitake, cooked, without saltSpinach, raw
Protein 1.6 g 2.9 g
Histidine 22.0 mg 64.0 mg
Isoleucine 55.0 mg 147.0 mg
Leucine 93.0 mg 223.0 mg
Lysine 47.0 mg 174.0 mg
Methionine 25.0 mg 53.0 mg
Phenylalanine 67.0 mg 129.0 mg
Threonine 68.0 mg 122.0 mg
Tryptophan 4.0 mg 39.0 mg
Valine 67.0 mg 161.0 mg
Alanine 78.0 mg 142.0 mg
Arginine 89.0 mg 162.0 mg
Aspartic Acid 104.0 mg 240.0 mg
Cystine 27.0 mg 35.0 mg
Glutamic Acid 353.0 mg 343.0 mg
Glycine 57.0 mg 134.0 mg
Proline 57.0 mg 112.0 mg
Serine 69.0 mg 104.0 mg
Tyrosine 44.0 mg 108.0 mg
VitaminsMushrooms, shiitake, cooked, without saltSpinach, raw
Vitamin A (RAE) 0.0 mcg 469.0 mcg
Vitamin C 0.3 mg 28.1 mg
Vitamin D 0.7 mcg 0.0 mcg
Vitamin E 0.0 mg 2.0 mg
Vitamin K 0.0 mcg 482.9 mcg
Thiamin (B1) 0.0 mg 0.1 mg
Riboflavin (B2) 0.2 mg 0.2 mg
Niacin (B3) 1.5 mg 0.7 mg
Vitamin B6 0.2 mg 0.2 mg
Folate (B9) 21.0 mcg 194.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 3.6 mg 0.1 mg
Choline 36.8 mg 19.3 mg
Betaine ~ 102.6 mg
MineralsMushrooms, shiitake, cooked, without saltSpinach, raw
Calcium 3.0 mg 99.0 mg
Iron 0.4 mg 2.7 mg
Magnesium 14.0 mg 79.0 mg
Phosphorus 29.0 mg 49.0 mg
Potassium 117.0 mg 558.0 mg
Sodium 4.0 mg 79.0 mg
Zinc 1.3 mg 0.5 mg
Copper 0.9 mg 0.1 mg
Manganese 0.2 mg 0.9 mg
Selenium 24.8 mcg 1.0 mcg
SterolsMushrooms, shiitake, cooked, without saltSpinach, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols 4.0 mg 9.0 mg
Campesterol 4.0 mg ~
Stigmasterol 0.0 mg ~
Beta-sitosterol 0.0 mg ~
OtherMushrooms, shiitake, cooked, without saltSpinach, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg
Ash 0.4 g 1.7 g

Frequently asked questions

Which has fewer calories, Mushrooms, shiitake, cooked, without salt or Spinach, raw?

Spinach, raw has fewer calories: 56 kcal for Mushrooms, shiitake, cooked, without salt vs 23 kcal for Spinach, raw per 100 g.

Which has more protein, Mushrooms, shiitake, cooked, without salt or Spinach, raw?

Spinach, raw has more protein: 1.6 g for Mushrooms, shiitake, cooked, without salt vs 2.9 g for Spinach, raw per 100 g.

Which has more fiber, Mushrooms, shiitake, cooked, without salt or Spinach, raw?

Spinach, raw has more fiber: 2.1 g for Mushrooms, shiitake, cooked, without salt vs 2.2 g for Spinach, raw per 100 g.

Is Mushrooms, shiitake, cooked, without salt or Spinach, raw healthier?

Spinach, raw is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.

More Mushrooms, shiitake, cooked, without salt comparisons