Comparing Nutrients in 100 calories Cooked Shiitake MushroomsVS Mustard Greens

Weight per 100 calories

Cooked Shiitake Mushrooms

179g

Mustard Greens

370g

Cooked Shiitake Mushrooms have 2.1 times more energy per 100g than Mustard Greens. It has low energy density when compared to other foods. Raw Mustard Greens having very low energy density.

Which food has more nutrients per 100 calories - Cooked Shiitake Mushrooms or Mustard Greens?

Macros Ratio

Protein Fat Carbs

Cooked Shiitake Mushrooms

88%

Mustard Greens

34%

11%

55%

100 kcal ▼

Macro Nutrients

Cooked Shiitake Mushroomsvs Mustard Greens

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.41%0.39g

Fat

1.6%1.56g

0.39 gvs1.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.28%0.089g

Saturated Fat

0.12%0.037g

0.089 gvs0.037 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.33%0.005g

Omega 3

4.17%0.067g

0.005 gvs0.067 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.33%0.055g

Omega 6

0.44%0.074g

0.055 gvs0.074 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19.8%25.7g

Carbohydrate

13.3%17.3g

25.7 gvs17.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.46%6.86g

Sugars

6.74%4.9g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.86 gvs4.9 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.87%3.75g

Fiber

31%12g

3.75 gvs12 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.97%2.8g

Protein

19%10.6g

2.8 gvs10.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Shiitake Mushroomsvs Mustard Greens

0%0μg

Vitamin A

62%559μg

RAE, retinol activity equivalents

0 μgvs559 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.5%0.066mg

Vitamin B1

24.7%0.3mg

Thiamine

0.066 mgvs0.3 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23.4%0.3mg

Vitamin B2

31.3%0.41mg

Riboflavin

0.3 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16.7%2.68mg

Vitamin B3

18.5%2.96mg

Niacin, nicotinic acid, niacinamide

2.68 mgvs2.96 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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128%6.4mg

Vitamin B5

15.6%0.78mg

Pantothenic acid

6.4 mgvs0.78 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.28mg

Vitamin B6

51.3%0.67mg

Pyridoxine

0.28 mgvs0.67 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.38%37.5μg

Vitamin B9

11%44.4μg

Folates and Folic Acid

37.5 μgvs44.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.6%0.54mg

Vitamin C

288%259mg

Ascorbic acid

0.54 mgvs259 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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8.33%50IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

50 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg

Vitamin E

49.6%7.44mg

Tocopherols and Tocotrienols

0 mgvs7.44 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

795%954μg

Phytomenadione or phylloquinone

0 μgvs954 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Shiitake Mushroomsvs Mustard Greens

0.54%5.36mg

Calcium

42.6%426mg

5.36 mgvs426 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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178%1.6mg

Copper

68%0.61mg

1.6 mgvs0.61 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.82%0.79mg

Iron

76%6.07mg

0.79 mgvs6.07 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.95%25mg

Magnesium

28.2%119mg

25 mgvs119 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16%0.36mg

Manganese

0.36 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.4%51.8mg

Phosphorus

30.7%215mg

51.8 mgvs215 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.14%209mg

Potassium

42%1422mg

209 mgvs1422 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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80.5%44.3μg

Selenium

6.06%3.33μg

44.3 μgvs3.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.48%7.14mg

Sodium

4.94%74mg

7.14 mgvs74 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.6%2.38mg

Zinc

8.4%0.93mg

2.38 mgvs0.93 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.03%149g

Water

9.08%336g

149 gvs336 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked Shiitake Mushrooms vs Mustard Greens:

Cooked Shiitake Mushrooms no Salt have 8.2 times more Vitamin B5 and more Vitamin D than Raw Mustard Greens.
While Raw Mustard Greens contain more Vitamin A, 4.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B6, 484 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
Both Cooked Shiitake Mushrooms no Salt and Raw Mustard Greens have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
Both Cooked Shiitake Mushrooms no Salt as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Cooked Shiitake Mushrooms vs Mustard Greens:

Cooked Shiitake Mushrooms no Salt have 2.6 times more Copper, 13.3 times more Selenium and 2.6 times more Zinc than Raw Mustard Greens.
While Raw Mustard Greens contain 79.5 times more Calcium, 7.7 times more Iron, 4.7 times more Magnesium, 4.1 times more Phosphorus, 6.8 times more Potassium, 10.4 times more Sodium and 2.3 times more Water than Cooked Shiitake Mushrooms no Salt.

Comparison of macro-nutrients per 100 calories:

Cooked Shiitake Mushrooms no Salt have 1.5 times more Carbohydrate and 1.4 times more Sugars than Raw Mustard Greens.
While Raw Mustard Greens contain 4 times more Fat, 12.4 times more Omega 3, 3.2 times more Fiber and 3.8 times more Protein than Cooked Shiitake Mushrooms no Salt.
Both Cooked Shiitake Mushrooms no Salt and Raw Mustard Greens have similar amounts of Energy per 100 kcal.
Both Cooked Shiitake Mushrooms no Salt as well as Raw Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Shiitake MushroomsVS Boiled Mustard GreensMustard GreensVS Boiled Mustard Greens

Compare Foods

Comparing Nutrients in 100 calories Cooked Shiitake MushroomsVS Mustard Greens

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Shiitake Mushrooms or Mustard Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: