Mushroom vs. Almonds

Nutrition comparison of Mushroom and Almonds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mushroom versus almonds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mushroom and almonds:

  • Both almonds and mushroom are high in potassium.
  • Almond has more thiamin, riboflavin and folate, however, mushroom contains more pantothenic acid and Vitamin B12.
  • Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron and protein.
  • Mushroom has 5.6 times less carbohydrates than almond.
  • Mushroom has signficantly less saturated fat than almond.
Detailed nutritional comparison of mushroom and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Mushroom src
Image of Almonds src

Calories and Carbs

calories

Almond is high in calories and mushroom has 96% less calories than almond - almond has 579 calories per 100 grams and mushroom has 22 calories.

For macronutrient ratios, mushroom is much heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Mushroom has a macronutrient ratio of 44:47:10 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mushroom Almonds
Protein 44% 14%
Carbohydrates 47% 14%
Fat 10% 72%
Alcohol ~ ~

carbohydrates

Mushroom has 5.6 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.

dietary fiber

Almond is an excellent source of dietary fiber and it has 11 times more dietary fiber than mushroom - almond has 12.5g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.

sugar

Almonds and mushroom contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and mushroom has 2g of sugar.

Protein

protein

Almond is an excellent source of protein and it has 584% more protein than mushroom - almond has 21.2g of protein per 100 grams and mushroom has 3.1g of protein.

Fat

saturated fat

Mushroom has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.

trans fat

Both almonds and mushroom are low in trans fat - almond has 0.02g of trans fat per 100 grams and mushroom does not contain significant amounts.

Vitamins

Vitamin C

Mushroom has more Vitamin C than almond - mushroom has 2.1mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Almonds and mushroom contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.

Vitamin D

Mushroom has more Vitamin D than almond - mushroom has 7iu of Vitamin D per 100 grams and almond does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 2562 times more Vitamin E than mushroom - almond has 25.6mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.

The B Vitamins

Almond has more thiamin, riboflavin and folate, however, mushroom contains more pantothenic acid and Vitamin B12. Both mushroom and almonds contain significant amounts of niacin and Vitamin B6.

Mushroom Almonds
Thiamin 0.081 MG 0.205 MG
Riboflavin 0.402 MG 1.138 MG
Niacin 3.607 MG 3.618 MG
Pantothenic acid 1.497 MG 0.471 MG
Vitamin B6 0.104 MG 0.137 MG
Folate 17 UG 44 UG
Vitamin B12 0.04 UG ~

Minerals

calcium

Almond is an excellent source of calcium and it has 88 times more calcium than mushroom - almond has 269mg of calcium per 100 grams and mushroom has 3mg of calcium.

iron

Almond is an excellent source of iron and it has 642% more iron than mushroom - almond has 3.7mg of iron per 100 grams and mushroom has 0.5mg of iron.

potassium

Both almonds and mushroom are high in potassium. Almond has 131% more potassium than mushroom - almond has 733mg of potassium per 100 grams and mushroom has 318mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than mushroom per 100 grams.

Mushroom Almonds
linoleic acid 0.16 G 12.324 G
other omega 6 ~ 0.002 G
Total 0.16 G 12.326 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Mushroom or Almonds .

Note: The specific food items compared are: Mushroom (Mushrooms, white, raw) and Almonds (Nuts, almonds) .

Mushroom g

()
Daily Values (%)

Almonds g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does almonds or mushroom contain more calories in 100 grams?
Almond is high in calories and mushroom has 100% less calories than almond - almond has 579 calories in 100g and mushroom has 22 calories.

Is almonds or mushroom better for protein?
Almond is a fantastic source of protein and it has 580% more protein than mushroom - almond has 21.2g of protein per 100 grams and mushroom has 3.1g of protein.

Does almonds or mushroom have more carbohydrates?
By weight, mushroom has 5.6 times fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and mushroom has 3.3g of carbohydrates.

Does almonds or mushroom contain more calcium?
Almond is a rich source of calcium and it has 88 times more calcium than mushroom - almond has 269mg of calcium in 100 grams and mushroom has 3mg of calcium.

Does almonds or mushroom contain more iron?
Almond is an abundant source of iron and it has 640% more iron than mushroom - almond has 3.7mg of iron in 100 grams and mushroom has 0.5mg of iron.

Does almonds or mushroom contain more potassium?
Both almonds and mushroom are high in potassium. Almond has 130% more potassium than mushroom - almond has 733mg of potassium in 100 grams and mushroom has 318mg of potassium.