Quick Summary
When to Choose Shiitake Mushrooms
Choose Shiitake Mushrooms for more fiber (2.5g vs 1.6g) per 100g.
When to Choose Asparagus (Cooked)
Choose Asparagus (Cooked) for fewer calories (22 vs 34 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Shiitake Mushrooms | Asparagus (Cooked) | Winner |
|---|---|---|---|
| Calories | 34 | 22.2 | 🏆 Asparagus (Cooked) |
| Protein | 2.2g | 2.4g | 🏆 Asparagus (Cooked) |
| Carbohydrates | 6.8g | 4.1g | |
| Fiber | 2.5g | 1.6g | 🏆 Shiitake Mushrooms |
Health Benefits Comparison
Shiitake Mushrooms Benefits
- Contains lentinan for immune support
- Natural source of vitamin D (especially if sun-dried)
- Supports cardiovascular health
- Rich in B vitamins for energy
Asparagus (Cooked) Benefits
- Exceptionally high in folate (67% DV) for cell division
- Rich in vitamin K (91% DV) for blood clotting and bones
- Provides vitamin A (18% DV) for vision and immunity
- Good vitamin C source (13% DV)
- Contains inulin fiber feeding beneficial gut bacteria
Practical Considerations
💰 Cost
Shiitake Mushrooms: Moderate
Asparagus (Cooked): Moderate
🕒 Preparation
Shiitake Mushrooms: Easy
Asparagus (Cooked): Easy
📦 Storage
Shiitake Mushrooms: Refrigerate
Asparagus (Cooked): Refrigerate
🍽️ Versatility
Shiitake Mushrooms: Very versatile
Asparagus (Cooked): Very versatile
The Bottom Line
Both Shiitake Mushrooms and Asparagus (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Shiitake Mushrooms if: Choose Shiitake Mushrooms for more fiber (2.5g vs 1.6g) per 100g.
Choose Asparagus (Cooked) if: Choose Asparagus (Cooked) for fewer calories (22 vs 34 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Shiitake Mushrooms and Asparagus (Cooked) in Nutrivio
Compare how Shiitake Mushrooms and Asparagus (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
