Mushrooms, shiitake, stir-fried

Plant foods · Vegetables · All vegetables

g
Macronutrients 78 / 100 How is this scored?

Composition

Energy

Protein 3.5 g · 14 kcal/100g
Fat 0.4 g · 3 kcal/100g
Carbs 7.7 g · 31 kcal/100g
Fiber 3.6 g
Water 88 g
Total energy 39 kcal

Energy is predominantly from carbs (64%); EFSA recommends 45–60% for a balanced diet

Fat quality 61 / 100 How is this scored?
Total fat
0.4g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.2g
Omega-6
0.15g

Saturated fat is 0.7% of energy, within the WHO limit of 10%.

Protein quality 53 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 92%
Lysine 85%
Methionine + Cysteine 73%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 53%
Valine 100%

Limiting amino acid is Tryptophan (53% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 45 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.5 µg
Vitamin E 0.0 mg
Vitamin K 0 µg
Thiamin (B1) 0.10 mg
Riboflavin (B2) 0.27 mg
Niacin (B3) 3.9 mg
Pantothenic (B5) 1.4 mg
Vitamin B6 0.17 mg
Folate (B9) 14 µg
Vitamin B12 0.00 µg

Minerals

Calcium 2 mg
Iron 0.5 mg
Magnesium 19 mg
Phosphorus 111 mg
Potassium 326 mg
Sodium 5 mg
Zinc 1.0 mg
Copper 0.16 mg
Manganese 0.22 mg
Selenium 6.3 µg

Notable source of Niacin (B3) (24% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.