Shiitake Mushroom vs Salsify: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Shiitake Mushroom is generally healthier
Shiitake Mushroom comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (34 vs 82), less sugar (0.3g vs 3.8g), less sodium (9mg vs 21mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Shiitake Mushroom
34 kcal
More Protein
Salsify
2.4g
More Fiber
Salsify
3.8g
Less Sugar
Shiitake Mushroom
0.3g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Shiitake Mushroom | Salsify | Difference |
|---|---|---|---|
| Calories | 34kcal✓ | 82kcal | -48.0kcal |
| Protein | 2.2g | 2.4g✓ | -0.2g |
| Carbohydrates | 7g✓ | 18g | -11.0g |
| Fat | 0.5g | 0.2g✓ | +0.3g |
| Fiber | 1.1g | 3.8g✓ | -2.7g |
| Sugar | 0.3g✓ | 3.8g | -3.5g |
| Sodium | 9mg✓ | 21mg | -12.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Shiitake Mushroom
Salsify
Diet Compatibility
Shiitake Mushroom
Salsify
When to Choose Shiitake Mushroom
- ✓Lower in calories (34 vs 82)
- ✓Lower in carbs (7g vs 18g)
- ✓Less sugar (0.3g vs 3.8g)
- ✓Lower sodium (9mg vs 21mg)
Common Uses
When to Choose Salsify
- ✓Higher in protein (2.4g vs 2.2g)
- ✓More fiber (3.8g vs 1.1g)
Common Uses
Shiitake Mushroom vs Salsify: Nutritional Analysis
Salsify is more calorie-dense at 82 calories per 100g compared to 34 for Shiitake Mushroom, a difference of 48 calories. On the protein front, Salsify delivers more with 2.4g per 100g versus 2.2g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Shiitake Mushroom and Salsify tell different nutritional stories. Shiitake Mushroom provides 7g of carbohydrates, 0.5g of fat, and 1.1g of fiber per 100g, while Salsify contains 18g carbs, 0.2g fat, and 3.8g fiber. The higher fiber content in Salsify supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Shiitake Mushroom contains 0.3g while Salsify has 3.8g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Shiitake Mushroom is the lower-calorie choice at 34 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Salsify provides more protein (2.4g/100g), supporting muscle repair and growth.
- For sustained energy: Salsify offers more fiber (3.8g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Shiitake Mushroom or Salsify?
Salsify has more calories with 82 kcal per 100g, compared to Shiitake Mushroom with 34 kcal. That's a difference of 48 calories per 100g serving.
Is Shiitake Mushroom healthier than Salsify?
Based on our nutritional analysis, Shiitake Mushroom is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Shiitake Mushroom has 34 calories, 2.2g protein, and 1.1g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Shiitake Mushroom and Salsify?
Salsify has more protein with 2.4g per 100g, compared to Shiitake Mushroom with 2.2g. Salsify provides 0.2g more protein per 100g serving.
Which is better for weight loss, Shiitake Mushroom or Salsify?
For weight loss, Shiitake Mushroom is the better choice with only 34 calories per 100g compared to 82 calories in Salsify. Salsify also offers 3.8g of fiber per 100g, which helps you feel fuller longer.
Does Shiitake Mushroom or Salsify have fewer carbs?
Shiitake Mushroom has fewer carbs with 7g per 100g, compared to Salsify with 18g. If you're following a low-carb diet, Shiitake Mushroom is the better option with 11.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.