Quick Summary
When to Choose Shiitake Mushrooms
Choose Shiitake Mushrooms for more fiber (2.5g vs 2.1g) and more protein (2.2g vs 1.9g) per 100g.
When to Choose Swiss Chard (Cooked)
Choose Swiss Chard (Cooked) for fewer calories (20 vs 34 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Shiitake Mushrooms | Swiss Chard (Cooked) | Winner |
|---|---|---|---|
| Calories | 34 | 20 | 🏆 Swiss Chard (Cooked) |
| Protein | 2.2g | 1.9g | 🏆 Shiitake Mushrooms |
| Carbohydrates | 6.8g | 4.1g | |
| Fiber | 2.5g | 2.1g | 🏆 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
Swiss Chard (Cooked) Benefits
- Exceptional vitamin K for bones and blood
- High magnesium (38% DV) for muscles
- High potassium (961mg) for blood pressure
- Syringic acid may regulate blood sugar
Practical Considerations
💰 Cost
Shiitake Mushrooms: Moderate
Swiss Chard (Cooked): Moderate
🕒 Preparation
Shiitake Mushrooms: Easy
Swiss Chard (Cooked): Easy
📦 Storage
Shiitake Mushrooms: Refrigerate
Swiss Chard (Cooked): Refrigerate
🍽️ Versatility
Shiitake Mushrooms: Very versatile
Swiss Chard (Cooked): Very versatile
The Bottom Line
Both Shiitake Mushrooms and Swiss Chard (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 2.1g) and more protein (2.2g vs 1.9g) per 100g.
Choose Swiss Chard (Cooked) if: Choose Swiss Chard (Cooked) for fewer calories (20 vs 34 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Shiitake Mushrooms and Swiss Chard (Cooked) in Nutrivio
Compare how Shiitake Mushrooms and Swiss Chard (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
