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  6. Maitake mushrooms vs. Spinach

Maitake mushrooms vs. Spinach — In-Depth Nutrition Comparison

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Differences between Maitake mushrooms and Spinach

  • Maitake mushrooms have more Vitamin D, and Vitamin B3, while Spinach have more Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Vitamin B6, and Vitamin E .
  • Spinach's daily need coverage for Vitamin K is 411% higher.

The food types used in this comparison are Mushrooms, maitake, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Maitake mushrooms vs Spinach infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Maitake mushrooms
Maitake mushrooms
4
:
6
Spinach
Spinach
Contains more Phosphorus +32.1%
Contains less Sodium -98.6%
Contains more Copper +44.8%
Contains more Selenium +46.7%
Contains more Calcium +13500%
Contains more Iron +1090%
Contains more Magnesium +770%
Contains more Potassium +128.4%
Contains more Manganese +1484.7%
Equal in Zinc - 0.76
Maitake mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 12% 8% 32% 18% 1% 21% 84% 8% 12%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Phosphorus +32.1%
Contains less Sodium -98.6%
Contains more Copper +44.8%
Contains more Selenium +46.7%
Contains more Calcium +13500%
Contains more Iron +1090%
Contains more Magnesium +770%
Contains more Potassium +128.4%
Contains more Manganese +1484.7%
Equal in Zinc - 0.76

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Maitake mushrooms
Maitake mushrooms
5
:
6
Spinach
Spinach
Contains more Vitamin D +∞%
Contains more Vitamin B1 +53.7%
Contains more Vitamin B3 +1243.9%
Contains more Vitamin B5 +86.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +20700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +332.1%
Contains more Folate +595.2%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.236
Maitake mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 843% 0% 37% 56% 124% 17% 13% 16% 0% 0%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +53.7%
Contains more Vitamin B3 +1243.9%
Contains more Vitamin B5 +86.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +20700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +332.1%
Contains more Folate +595.2%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.236

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maitake mushrooms
Maitake mushrooms
1
:
4
Spinach
Spinach
Contains more Carbs +85.9%
Contains more Protein +53.1%
Contains more Fats +36.8%
Contains more Other +241.5%
Equal in Water - 91.21
Maitake mushrooms
2% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Carbs +85.9%
Contains more Protein +53.1%
Contains more Fats +36.8%
Contains more Other +241.5%
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maitake mushrooms
Maitake mushrooms
2
:
1
Spinach
Spinach
Contains less Saturated Fat -30.2%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +21.1%
Maitake mushrooms
20% 20% 60%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.09 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -30.2%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +21.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maitake mushrooms Spinach
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Maitake mushrooms Spinach Opinion
Net carbs 4.27g 1.35g Maitake mushrooms
Protein 1.94g 2.97g Spinach
Fats 0.19g 0.26g Spinach
Carbs 6.97g 3.75g Maitake mushrooms
Calories 31kcal 23kcal Maitake mushrooms
Sugar 2.07g 0.43g Spinach
Fiber 2.7g 2.4g Maitake mushrooms
Calcium 1mg 136mg Spinach
Iron 0.3mg 3.57mg Spinach
Magnesium 10mg 87mg Spinach
Phosphorus 74mg 56mg Maitake mushrooms
Potassium 204mg 466mg Spinach
Sodium 1mg 70mg Maitake mushrooms
Zinc 0.75mg 0.76mg Spinach
Copper 0.252mg 0.174mg Maitake mushrooms
Manganese 0.059mg 0.935mg Spinach
Selenium 2.2µg 1.5µg Maitake mushrooms
Vitamin A 0IU 10481IU Spinach
Vitamin A RAE 0µg 524µg Spinach
Vitamin E 0.01mg 2.08mg Spinach
Vitamin D 1123IU 0IU Maitake mushrooms
Vitamin D 28.1µg 0µg Maitake mushrooms
Vitamin C 0mg 9.8mg Spinach
Vitamin B1 0.146mg 0.095mg Maitake mushrooms
Vitamin B2 0.242mg 0.236mg Maitake mushrooms
Vitamin B3 6.585mg 0.49mg Maitake mushrooms
Vitamin B5 0.27mg 0.145mg Maitake mushrooms
Vitamin B6 0.056mg 0.242mg Spinach
Folate 21µg 146µg Spinach
Vitamin K 0µg 493.6µg Spinach
Tryptophan 0.035mg 0.04mg Spinach
Threonine 0.095mg 0.127mg Spinach
Isoleucine 0.055mg 0.152mg Spinach
Leucine 0.08mg 0.231mg Spinach
Lysine 0.09mg 0.182mg Spinach
Methionine 0.015mg 0.055mg Spinach
Phenylalanine 0.06mg 0.134mg Spinach
Valine 0.1mg 0.168mg Spinach
Histidine 0.045mg 0.066mg Spinach
Saturated Fat 0.03g 0.043g Maitake mushrooms
Monounsaturated Fat 0.03g 0.006g Maitake mushrooms
Polyunsaturated fat 0.09g 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maitake mushrooms Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
92%
Maitake mushrooms
183%
Spinach
Minerals Daily Need Coverage Score
19%
Maitake mushrooms
52%
Spinach

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Maitake mushrooms
Maitake mushrooms contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Maitake mushrooms
Maitake mushrooms is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Maitake mushrooms
Maitake mushrooms is lower in glycemic index (difference - 32)
Which food is cheaper?
Maitake mushrooms
Maitake mushrooms is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.