Rice VS Shiitake Mushrooms
A detailed nutritional comparison
Rice
Shiitake Mushrooms
🎯 Quick Verdict
Shiitake mushrooms are lower in calories, higher in protein, and richer in fiber compared to rice, making them suitable for weight loss or nutrient-dense diets. Rice, however, provides more carbohydrates, making it a good source of energy for individuals with high activity levels or those needing quick energy replenishment after physical exertion.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g (white rice, cooked) | 34 per 100g (shiitake mushrooms, cooked) | − |
| Protein | 2.7g per 100g | 2.2g per 100g | − |
| Carbs | 28g per 100g | 7g per 100g | − |
| Fat | 0.3g per 100g | 0.5g per 100g | − |
| Fiber | 0.4g per 100g | 2.8g per 100g | − |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 0.35mcg per 100g | − |
| Vitamin B6 | 0.08mg per 100g | 0.27mg per 100g | − |
| Niacin (Vitamin B3) | 0.4mg per 100g | 3.6mg per 100g | − |
| Iron | 0.2mg per 100g | 0.4mg per 100g | − |
🏆 Category Winners
Protein
Rice has a slightly higher protein content (2.7g vs 2.2g per 100g).
Fiber
Shiitake mushrooms contain 2.8g of fiber, significantly more than rice's 0.4g per serving.
Calories
Shiitake mushrooms are far lower in calories—34 vs 130 calories per 100g.
Vitamins
Shiitake mushrooms provide essential vitamins like B6, niacin, and vitamin D, which rice lacks.
Carbs
Rice contains 28g carbs compared to shiitake mushrooms' lower 7g, making it a better energy source.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbohydrates, whereas shiitake mushrooms are low-carb and keto-friendly.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and suitable for vegans.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither rice nor shiitake mushrooms contain gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both are whole, unprocessed foods that fit the paleo diet.
Low-Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is too high in carbohydrates, but shiitake mushrooms are low-carb (7g per serving).
💪 Health Benefits Comparison
Food 1 Benefits
- Provides a sustained energy source due to high carbohydrate content
- Low in fat and easy to digest
- Contains small amounts of essential minerals like manganese and selenium
Food 2 Benefits
- Rich in fiber for supporting healthy digestion
- Contains immune-boosting compounds and antioxidants
- Good source of vitamin D, supporting bone health
- Promotes heart health with healthy fats and niacin
✅ The Bottom Line
Rice is better for quick energy needs and active lifestyles, whereas shiitake mushrooms excel in nutrient density and versatility for low-calorie or low-carb diets. Choose rice for athletic recovery or carbohydrate loading, and shiitake mushrooms for fiber, vitamins, and immune support.
Choose Food 1 for: Carbohydrate-heavy meals, energy boosting, easy digestion
Choose Food 2 for: Low-calorie diets, nutrient density, immune system support
