Mushrooms, shiitake vs Cauliflower, raw
Nutrition comparison per 100 g.
Mushrooms, shiitake
44 kcal
Cauliflower, raw
28 kcal
Calories
44 kcal
28 kcal
Protein
2.4 g
1.6 g
Carbs
8.2 g
4.7 g
Fiber
4.2 g
1.9 g
Sugars
~
1.9 g
Fat
0.2 g
0.2 g
Sodium
1 mg
30 mg
Key takeaways
- Cauliflower, raw has 37% fewer calories (28 kcal vs 44 kcal).
- Mushrooms, shiitake has more protein (2.4 g vs 1.6 g).
- Cauliflower, raw has more carbs (4.7 g vs 8.2 g).
- Mushrooms, shiitake has more fiber (4.2 g vs 1.9 g).
- Mushrooms, shiitake has more fat (0.2 g vs 0.2 g).
| Macronutrients | Mushrooms, shiitake | Cauliflower, raw |
|---|---|---|
| Calories | 44 kcal | 28 kcal |
| Protein | 2.4 g | 1.6 g |
| Total Fat | 0.2 g | 0.2 g |
| Total Carbohydrate | 8.2 g | 4.7 g |
| Dietary Fiber | 4.2 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Water | 88.6 g | 92.7 g |
| Carbohydrates | Mushrooms, shiitake | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 8.2 g | 4.7 g |
| Dietary Fiber | 4.2 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Fats & Fatty Acids | Mushrooms, shiitake | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.2 g | 0.2 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.0 g |
| Polyunsaturated Fat | ~ | 0.0 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | ~ | 7.0 mg |
| Omega-6 Fatty Acids | ~ | 8.0 mg |
| Protein & Amino Acids | Mushrooms, shiitake | Cauliflower, raw |
|---|---|---|
| Protein | 2.4 g | 1.6 g |
| Histidine | 439.0 mg | 56.0 mg |
| Isoleucine | 786.0 mg | 71.0 mg |
| Leucine | 1,313.0 mg | 106.0 mg |
| Lysine | 1,168.0 mg | 217.0 mg |
| Methionine | 273.0 mg | 20.0 mg |
| Phenylalanine | 787.0 mg | 65.0 mg |
| Threonine | 991.0 mg | 76.0 mg |
| Tryptophan | 288.0 mg | 20.0 mg |
| Valine | 1,637.0 mg | 125.0 mg |
| Alanine | ~ | 116.0 mg |
| Arginine | ~ | 86.0 mg |
| Aspartic Acid | ~ | 177.0 mg |
| Cystine | ~ | 20.0 mg |
| Glutamic Acid | ~ | 257.0 mg |
| Glycine | ~ | 71.0 mg |
| Proline | ~ | 71.0 mg |
| Serine | ~ | 86.0 mg |
| Tyrosine | ~ | 51.0 mg |
| Vitamins | Mushrooms, shiitake | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | ~ | 67.1 mg |
| Vitamin D | 0.1 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.1 mg |
| Vitamin K | ~ | 15.5 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.1 mg |
| Niacin (B3) | 2.7 mg | 0.5 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 32.1 mcg | 97.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.7 mg |
| Choline | ~ | 44.3 mg |
| Minerals | Mushrooms, shiitake | Cauliflower, raw |
|---|---|---|
| Calcium | 0.8 mg | 22.0 mg |
| Iron | 0.1 mg | 0.4 mg |
| Magnesium | 14.1 mg | 15.0 mg |
| Phosphorus | 75.8 mg | 44.0 mg |
| Potassium | 243.0 mg | 299.0 mg |
| Sodium | 0.9 mg | 30.0 mg |
| Zinc | 0.8 mg | 0.3 mg |
| Copper | 0.0 mg | 0.0 mg |
| Manganese | 0.2 mg | 0.2 mg |
| Selenium | 1.2 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Mushrooms, shiitake | Cauliflower, raw |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Campesterol | 0.0 mg | ~ |
| Stigmasterol | 0.0 mg | ~ |
| Beta-sitosterol | 0.0 mg | ~ |
| Other | Mushrooms, shiitake | Cauliflower, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.6 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Mushrooms, shiitake or Cauliflower, raw?
Cauliflower, raw has fewer calories: 44 kcal for Mushrooms, shiitake vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Mushrooms, shiitake or Cauliflower, raw?
Mushrooms, shiitake has more protein: 2.4 g for Mushrooms, shiitake vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Mushrooms, shiitake or Cauliflower, raw?
Mushrooms, shiitake has more fiber: 4.2 g for Mushrooms, shiitake vs 1.9 g for Cauliflower, raw per 100 g.
Is Mushrooms, shiitake or Cauliflower, raw healthier?
Cauliflower, raw is lower in calories, and Mushrooms, shiitake is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.