Mushroom vs. Cauliflower
Nutrition comparison of Mushroom and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and cauliflower:
- Both cauliflower and mushroom are high in potassium.
- Cauliflower is an excellent source of Vitamin C.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, cauliflower contains more folate.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and mushroom contain similar amounts of calories - cauliflower has 25 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in protein, lighter in carbs and similar to cauliflower for fat. Mushroom has a macronutrient ratio of 44:47:9 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Cauliflower | |
|---|---|---|
| Protein | 44% | 26% |
| Carbohydrates | 47% | 66% |
| Fat | 9% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and mushroom are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Cauliflower has 100% more dietary fiber than mushroom - cauliflower has 2g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Cauliflower and mushroom contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Cauliflower and mushroom contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both cauliflower and mushroom are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 21 times more Vitamin C than mushroom - cauliflower has 48.2mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin D
Mushroom has more Vitamin D than cauliflower - mushroom has 7iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and mushroom contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Cauliflower has more Vitamin K than mushroom - cauliflower has 15.5ug 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, cauliflower contains more folate. Both mushroom and cauliflower contain significant amounts of thiamin and Vitamin B6.
| Mushroom | Cauliflower | |
|---|---|---|
| Thiamin | 0.081 MG | 0.05 MG |
| Riboflavin | 0.402 MG | 0.06 MG |
| Niacin | 3.607 MG | 0.507 MG |
| Pantothenic acid | 1.497 MG | 0.667 MG |
| Vitamin B6 | 0.104 MG | 0.184 MG |
| Folate | 17 UG | 57 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Cauliflower has 633% more calcium than mushroom - cauliflower has 22mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Cauliflower and mushroom contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both cauliflower and mushroom are high in potassium. Cauliflower is very similar to cauliflower for potassium - cauliflower has 299mg 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 cauliflower per 100 grams.
| Mushroom | Cauliflower | |
|---|---|---|
| linoleic acid | 0.16 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.16 G | 0.019 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.
Note: The specific food items compared are: Mushroom (Mushrooms, white, raw) and Cauliflower (Cauliflower, raw) .
Mushroom g
()
|
Daily Values (%) |
Cauliflower g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 cauliflower or mushroom contain more calories in 100 grams?Cauliflower and mushroom contain similar amounts of calories - cauliflower has 25 calories in 100g and mushroom has 22 calories.
Is cauliflower or mushroom better for protein?
Cauliflower and mushroom contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and mushroom has 3.1g of protein.
Does cauliflower or mushroom have more carbohydrates?
By weight, both cauliflower and mushroom are low in carbohydrates - cauliflower has 5g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does cauliflower or mushroom contain more potassium?
Both cauliflower and mushroom are high in potassium. Cauliflower is very similar to cauliflower for potassium - cauliflower has 299mg of potassium in 100 grams and mushroom has 318mg of potassium.