Shiitake (cooked) vs Mushrooms (white, raw)
Both count toward 30 plants a week.
| Shiitake (cooked) | Mushrooms (white, raw) | |
|---|---|---|
| Protein · per 100 g | 1.6 g | 3.1 g |
| Carbs · per 100 g | 14.4 g | 3.3 g |
| Fat · per 100 g | 0.2 g | 0.3 g |
| Fiber · per 100 g | 2.1 g | 1.0 g |
| Energy · per 100 g | 56.0 kcal | 22.0 kcal |
| Protein · per 100 kcal | 2.8 g | 14.0 g |
| To hit 30 g protein | 1923 g · 1077 kcal | 971 g · 214 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Mushrooms (white, raw) delivers 5.0× the protein per calorie of Shiitake (cooked) (14.0 g vs 2.8 g per 100 kcal).
More protein / 100 g: MushroomsMore fiber / 100 g: ShiitakeLighter per 100 g: MushroomsSmaller 30 g portion: Mushrooms
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.