Comparing Nutrients in 300 calories Shiitake Mushrooms VS Chanterelle Mushrooms

Weight per 300 calories

• Shiitake Mushrooms: 882g
• Chanterelle Mushrooms: 938g

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

Which food has more nutrients per 300 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.32g	5.12% 4.97g	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	46% 60g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	29% 21g	15% 11g	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	% 21g	% 11g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	94% 35.6g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	25% 14g	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	11% 0.13mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.2mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	265% 13.2mg	203% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	178% 53.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.7% 115μg	4.7% 18.8μg	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	26.5% 159IU	331% 1988IU	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	1.76% 17.6mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	368% 3.3mg	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	45.2% 3.6mg	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	88.2% 2.03mg	117% 2.7mg	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	141% 988mg	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	79% 2682mg	140% 4744mg	3400mg per day for Men 19-50 years
Selenium	91% 50.3μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	5.63% 84.4mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	60.5% 6.66mg	11mg per day for Men 19-50 years
Water	21.4% 792g	22.8% 842g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
• Both Raw Shiitake Mushrooms as well as Raw Chanterelle Mushrooms have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.