Mushrooms, shiitake, dried vs Kale, raw
Nutrition comparison per 100 g.
Mushrooms, shiitake, dried
296 kcal
Kale, raw
35 kcal
Calories
296 kcal
35 kcal
Protein
9.6 g
2.9 g
Carbs
75.4 g
4.4 g
Fiber
11.5 g
4.1 g
Sugars
2.2 g
0.8 g
Fat
1.0 g
1.5 g
Sodium
13 mg
53 mg
Key takeaways
- Kale, raw has 88% fewer calories (35 kcal vs 296 kcal).
- Mushrooms, shiitake, dried has more protein (9.6 g vs 2.9 g).
- Kale, raw has more carbs (4.4 g vs 75.4 g).
- Mushrooms, shiitake, dried has more fiber (11.5 g vs 4.1 g).
- Kale, raw has more sugars (0.8 g vs 2.2 g).
| Macronutrients | Mushrooms, shiitake, dried | Kale, raw |
|---|---|---|
| Calories | 296 kcal | 35 kcal |
| Protein | 9.6 g | 2.9 g |
| Total Fat | 1.0 g | 1.5 g |
| Total Carbohydrate | 75.4 g | 4.4 g |
| Dietary Fiber | 11.5 g | 4.1 g |
| Total Sugars | 2.2 g | 0.8 g |
| Water | 9.5 g | 89.6 g |
| Carbohydrates | Mushrooms, shiitake, dried | Kale, raw |
|---|---|---|
| Total Carbohydrate | 75.4 g | 4.4 g |
| Dietary Fiber | 11.5 g | 4.1 g |
| Total Sugars | 2.2 g | 0.8 g |
| Fats & Fatty Acids | Mushrooms, shiitake, dried | Kale, raw |
|---|---|---|
| Total Fat | 1.0 g | 1.5 g |
| Saturated Fat | 0.2 g | 0.1 g |
| Monounsaturated Fat | 0.3 g | 0.1 g |
| Polyunsaturated Fat | 0.2 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 13.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 138.0 mg | 138.0 mg |
| Protein & Amino Acids | Mushrooms, shiitake, dried | Kale, raw |
|---|---|---|
| Protein | 9.6 g | 2.9 g |
| Histidine | 159.0 mg | 69.0 mg |
| Isoleucine | 405.0 mg | 197.0 mg |
| Leucine | 679.0 mg | 231.0 mg |
| Lysine | 343.0 mg | 197.0 mg |
| Methionine | 179.0 mg | 32.0 mg |
| Phenylalanine | 486.0 mg | 169.0 mg |
| Threonine | 497.0 mg | 147.0 mg |
| Tryptophan | 31.0 mg | 40.0 mg |
| Valine | 486.0 mg | 181.0 mg |
| Alanine | 567.0 mg | 166.0 mg |
| Arginine | 648.0 mg | 184.0 mg |
| Aspartic Acid | 760.0 mg | 295.0 mg |
| Cystine | 196.0 mg | 44.0 mg |
| Glutamic Acid | 2,579.0 mg | 374.0 mg |
| Glycine | 414.0 mg | 159.0 mg |
| Proline | 414.0 mg | 196.0 mg |
| Serine | 506.0 mg | 139.0 mg |
| Tyrosine | 323.0 mg | 117.0 mg |
| Vitamins | Mushrooms, shiitake, dried | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 769.0 mcg |
| Vitamin C | 3.5 mg | 120.0 mg |
| Vitamin D | 3.9 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | 0.7 mg |
| Vitamin K | 0.0 mcg | 817.0 mcg |
| Thiamin (B1) | 0.3 mg | 0.1 mg |
| Riboflavin (B2) | 1.3 mg | 0.3 mg |
| Niacin (B3) | 14.1 mg | 1.2 mg |
| Vitamin B6 | 1.0 mg | 0.3 mg |
| Folate (B9) | 163.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 21.9 mg | 0.4 mg |
| Choline | 201.7 mg | ~ |
| Minerals | Mushrooms, shiitake, dried | Kale, raw |
|---|---|---|
| Calcium | 11.0 mg | 254.0 mg |
| Iron | 1.7 mg | 1.7 mg |
| Magnesium | 132.0 mg | 34.0 mg |
| Phosphorus | 294.0 mg | 56.0 mg |
| Potassium | 1,534.0 mg | 447.0 mg |
| Sodium | 13.0 mg | 53.0 mg |
| Zinc | 7.7 mg | 0.4 mg |
| Copper | 5.2 mg | 0.3 mg |
| Manganese | 1.2 mg | 0.9 mg |
| Selenium | 46.1 mcg | 0.9 mcg |
| Sterols | Mushrooms, shiitake, dried | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | 20.0 mg | ~ |
| Stigmasterol | 0.0 mg | ~ |
| Beta-sitosterol | 0.0 mg | ~ |
| Other | Mushrooms, shiitake, dried | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 4.6 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Mushrooms, shiitake, dried or Kale, raw?
Kale, raw has fewer calories: 296 kcal for Mushrooms, shiitake, dried vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Mushrooms, shiitake, dried or Kale, raw?
Mushrooms, shiitake, dried has more protein: 9.6 g for Mushrooms, shiitake, dried vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Mushrooms, shiitake, dried or Kale, raw?
Mushrooms, shiitake, dried has more fiber: 11.5 g for Mushrooms, shiitake, dried vs 4.1 g for Kale, raw per 100 g.
Is Mushrooms, shiitake, dried or Kale, raw healthier?
Kale, raw is lower in calories, and Mushrooms, shiitake, dried is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.