Mushroom vs. Asparagus
Nutrition comparison of Mushroom and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and asparagus:
- Both asparagus and mushroom are high in potassium.
- Asparagus is a great source of dietary fiber and iron.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, asparagus contains more folate.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and mushroom contain similar amounts of calories - asparagus has 20 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in protein, lighter in carbs and heavier in fat compared to asparagus per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Asparagus | |
|---|---|---|
| Protein | 44% | 34% |
| Carbohydrates | 47% | 61% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and mushroom are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Asparagus is a great source of dietary fiber and it has 110% more dietary fiber than mushroom - asparagus has 2.1g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Asparagus and mushroom contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Asparagus and mushroom contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both asparagus and mushroom are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Asparagus has 167% more Vitamin C than mushroom - asparagus has 5.6mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Asparagus has more Vitamin A than mushroom - asparagus has 38ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than asparagus - mushroom has 7iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus and mushroom contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Asparagus has more Vitamin K than mushroom - asparagus has 41.6ug 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, asparagus contains more folate. Both mushroom and asparagus contain significant amounts of thiamin and Vitamin B6.
| Mushroom | Asparagus | |
|---|---|---|
| Thiamin | 0.081 MG | 0.143 MG |
| Riboflavin | 0.402 MG | 0.141 MG |
| Niacin | 3.607 MG | 0.978 MG |
| Pantothenic acid | 1.497 MG | 0.274 MG |
| Vitamin B6 | 0.104 MG | 0.091 MG |
| Folate | 17 UG | 52 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Asparagus has 700% more calcium than mushroom - asparagus has 24mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Asparagus is a great source of iron and it has 328% more iron than mushroom - asparagus has 2.1mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both asparagus and mushroom are high in potassium. Mushroom has 57% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than asparagus per 100 grams.
| Mushroom | Asparagus | |
|---|---|---|
| linoleic acid | 0.16 G | 0.04 G |
| Total | 0.16 G | 0.04 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Mushroom g
()
|
Daily Values (%) |
Asparagus g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or mushroom contain more calories in 100 grams?Asparagus and mushroom contain similar amounts of calories - asparagus has 20 calories in 100g and mushroom has 22 calories.
Is asparagus or mushroom better for protein?
Asparagus and mushroom contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and mushroom has 3.1g of protein.
Does asparagus or mushroom have more carbohydrates?
By weight, both asparagus and mushroom are low in carbohydrates - asparagus has 3.9g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.
Does asparagus or mushroom contain more potassium?
Both asparagus and mushroom are high in potassium. Mushroom has 60% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and mushroom has 318mg of potassium.