Mushrooms, shiitake vs Spinach, raw
Nutrition comparison per 100 g.
Mushrooms, shiitake
44 kcal
Spinach, raw
23 kcal
Calories
44 kcal
23 kcal
Protein
2.4 g
2.9 g
Carbs
8.2 g
3.6 g
Fiber
4.2 g
2.2 g
Sugars
~
0.4 g
Fat
0.2 g
0.4 g
Sodium
1 mg
79 mg
Key takeaways
- Spinach, raw has 47% fewer calories (23 kcal vs 44 kcal).
- Spinach, raw has more protein (2.9 g vs 2.4 g).
- Spinach, raw has more carbs (3.6 g vs 8.2 g).
- Mushrooms, shiitake has more fiber (4.2 g vs 2.2 g).
- Mushrooms, shiitake has more fat (0.2 g vs 0.4 g).
| Macronutrients | Mushrooms, shiitake | Spinach, raw |
|---|---|---|
| Calories | 44 kcal | 23 kcal |
| Protein | 2.4 g | 2.9 g |
| Total Fat | 0.2 g | 0.4 g |
| Total Carbohydrate | 8.2 g | 3.6 g |
| Dietary Fiber | 4.2 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 88.6 g | 91.4 g |
| Carbohydrates | Mushrooms, shiitake | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 8.2 g | 3.6 g |
| Dietary Fiber | 4.2 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Mushrooms, shiitake | Spinach, raw |
|---|---|---|
| Total Fat | 0.2 g | 0.4 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.0 g |
| Polyunsaturated Fat | ~ | 0.2 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | ~ | 138.0 mg |
| Omega-6 Fatty Acids | ~ | 26.0 mg |
| Protein & Amino Acids | Mushrooms, shiitake | Spinach, raw |
|---|---|---|
| Protein | 2.4 g | 2.9 g |
| Histidine | 439.0 mg | 64.0 mg |
| Isoleucine | 786.0 mg | 147.0 mg |
| Leucine | 1,313.0 mg | 223.0 mg |
| Lysine | 1,168.0 mg | 174.0 mg |
| Methionine | 273.0 mg | 53.0 mg |
| Phenylalanine | 787.0 mg | 129.0 mg |
| Threonine | 991.0 mg | 122.0 mg |
| Tryptophan | 288.0 mg | 39.0 mg |
| Valine | 1,637.0 mg | 161.0 mg |
| Alanine | ~ | 142.0 mg |
| Arginine | ~ | 162.0 mg |
| Aspartic Acid | ~ | 240.0 mg |
| Cystine | ~ | 35.0 mg |
| Glutamic Acid | ~ | 343.0 mg |
| Glycine | ~ | 134.0 mg |
| Proline | ~ | 112.0 mg |
| Serine | ~ | 104.0 mg |
| Tyrosine | ~ | 108.0 mg |
| Vitamins | Mushrooms, shiitake | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | ~ | 469.0 mcg |
| Vitamin C | ~ | 28.1 mg |
| Vitamin D | 0.1 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.0 mg |
| Vitamin K | ~ | 482.9 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Niacin (B3) | 2.7 mg | 0.7 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 32.1 mcg | 194.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Mushrooms, shiitake | Spinach, raw |
|---|---|---|
| Calcium | 0.8 mg | 99.0 mg |
| Iron | 0.1 mg | 2.7 mg |
| Magnesium | 14.1 mg | 79.0 mg |
| Phosphorus | 75.8 mg | 49.0 mg |
| Potassium | 243.0 mg | 558.0 mg |
| Sodium | 0.9 mg | 79.0 mg |
| Zinc | 0.8 mg | 0.5 mg |
| Copper | 0.0 mg | 0.1 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 1.2 mcg | 1.0 mcg |
| Sterols | Mushrooms, shiitake | Spinach, raw |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Campesterol | 0.0 mg | ~ |
| Stigmasterol | 0.0 mg | ~ |
| Beta-sitosterol | 0.0 mg | ~ |
| Other | Mushrooms, shiitake | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.6 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Mushrooms, shiitake or Spinach, raw?
Spinach, raw has fewer calories: 44 kcal for Mushrooms, shiitake vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Mushrooms, shiitake or Spinach, raw?
Spinach, raw has more protein: 2.4 g for Mushrooms, shiitake vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Mushrooms, shiitake or Spinach, raw?
Mushrooms, shiitake has more fiber: 4.2 g for Mushrooms, shiitake vs 2.2 g for Spinach, raw per 100 g.
Is Mushrooms, shiitake 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.