Comparing Nutrients in 100 calories Shiitake Mushrooms VS Chanterelle Mushrooms

Weight per 100 calories

• Shiitake Mushrooms: 294g
• Chanterelle Mushrooms: 313g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Shiitake Mushrooms or Chanterelle Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Shiitake Mushrooms	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.44g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	9.66% 7g	5% 3.63g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 7g	% 3.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	19.3% 7.35g	31.3% 12g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	8.3% 4.66g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.68% 0.044mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	51.7% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.3% 11.4mg	79.8% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88.2% 4.4mg	67.5% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	59.3% 17.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.56% 38.2μg	1.56% 6.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.82% 53IU	110% 663IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	0.59% 5.9mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	9.67% 40.6mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	39% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47% 329mg	25.4% 178mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	46.5% 1581mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	12.5% 6.88μg	55μg per day for Men 19-50 years
Sodium	1.76% 26.5mg	1.88% 28mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.03mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	7.13% 264g	7.6% 281g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Shiitake Mushrooms vs Chanterelle Mushrooms:

• Raw Shiitake Mushrooms have 1.3 times more Vitamin B5, 6.3 times more Vitamin B6 and 6.1 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 12.5 times more Vitamin D than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Chanterelle Mushrooms have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 kcal.

Comparing minerals per 100 calories for Shiitake Mushrooms vs Chanterelle Mushrooms:

• Raw Shiitake Mushrooms have 1.4 times more Magnesium, 1.8 times more Phosphorus, 2.4 times more Selenium and 1.4 times more Zinc than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 8 times more Calcium, 2.6 times more Copper, 9 times more Iron, 1.3 times more Manganese and 1.8 times more Potassium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Chanterelle Mushrooms have similar amounts of Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Shiitake Mushrooms have 1.9 times more Sugars and 1.4 times more Protein than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 1.6 times more Fiber than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Chanterelle Mushrooms have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Raw Shiitake Mushrooms as well as Raw Chanterelle Mushrooms have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.