Mushroom vs. Arugula

Nutrition comparison of Mushroom and Arugula


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

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

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

  • Both arugula and mushroom are high in potassium.
  • Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
  • Arugula is an excellent source of calcium.
  • Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, arugula contains more folate.
Detailed nutritional comparison of mushroom and arugula 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 Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mushroom src
Image of Arugula src

Calories and Carbs

calories

Arugula and mushroom contain similar amounts of calories - arugula has 25 calories per 100 grams and mushroom has 22 calories.

For macronutrient ratios, mushroom is heavier in protein, lighter in fat and similar to arugula for carbs. Mushroom has a macronutrient ratio of 44:47:10 and for arugula, 33:47:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mushroom Arugula
Protein 44% 33%
Carbohydrates 47% 47%
Fat 10% 20%
Alcohol ~ ~

carbohydrates

Both arugula and mushroom are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.

The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.

dietary fiber

Arugula has 60% more dietary fiber than mushroom - arugula has 1.6g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.

sugar

Arugula and mushroom contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and mushroom has 2g of sugar.

Protein

protein

Arugula and mushroom contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and mushroom has 3.1g of protein.

Fat

saturated fat

Both arugula and mushroom are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.

Vitamins

Vitamin C

Arugula is a great source of Vitamin C and it has 614% more Vitamin C than mushroom - arugula has 15mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.

Vitamin A

Arugula is a great source of Vitamin A and it has more Vitamin A than mushroom - arugula has 119ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.

Vitamin D

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

Vitamin E

Arugula and mushroom contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.

Vitamin K

Arugula is a great source of Vitamin K and it has more Vitamin K than mushroom - arugula has 108.6ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.

The B Vitamins

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

Mushroom Arugula
Thiamin 0.081 MG 0.044 MG
Riboflavin 0.402 MG 0.086 MG
Niacin 3.607 MG 0.305 MG
Pantothenic acid 1.497 MG 0.437 MG
Vitamin B6 0.104 MG 0.073 MG
Folate 17 UG 97 UG
Vitamin B12 0.04 UG ~

Minerals

calcium

Arugula is an excellent source of calcium and it has 52 times more calcium than mushroom - arugula has 160mg of calcium per 100 grams and mushroom has 3mg of calcium.

iron

Arugula has 192% more iron than mushroom - arugula has 1.5mg of iron per 100 grams and mushroom has 0.5mg of iron.

potassium

Both arugula and mushroom are high in potassium. Arugula has 16% more potassium than mushroom - arugula has 369mg of potassium per 100 grams and mushroom has 318mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both mushroom and arugula contain significant amounts of linoleic acid.

Mushroom Arugula
linoleic acid 0.16 G 0.13 G
other omega 6 ~ 0.002 G
Total 0.16 G 0.132 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 Arugula .

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

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FAQ

Does arugula or mushroom contain more calories in 100 grams?
Arugula and mushroom contain similar amounts of calories - arugula has 25 calories in 100g and mushroom has 22 calories.

Is arugula or mushroom better for protein?
Arugula and mushroom contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and mushroom has 3.1g of protein.

Does arugula or mushroom have more carbohydrates?
By weight, both arugula and mushroom are low in carbohydrates - arugula has 3.7g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.

Does arugula or mushroom contain more calcium?
Arugula is a rich source of calcium and it has 52 times more calcium than mushroom - arugula has 160mg of calcium in 100 grams and mushroom has 3mg of calcium.

Does arugula or mushroom contain more potassium?
Both arugula and mushroom are high in potassium. Arugula has 20% more potassium than mushroom - arugula has 369mg of potassium in 100 grams and mushroom has 318mg of potassium.