Portabella Mushroom vs. Cauliflower
Nutrition comparison of Portabella Mushroom and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
portabella mushroom
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in portabella mushroom and cauliflower:
- Both portabella mushroom and cauliflower are high in potassium.
- Cauliflower is an excellent source of Vitamin C.
- Portabella mushroom has more riboflavin, niacin and Vitamin B12.
USDA sources for nutritional information: Portabella Mushroom (Mushrooms, portabella, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Portabella mushroom and cauliflower contain similar amounts of calories - portabella mushroom has 22 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, portabella mushroom is heavier in protein, lighter in carbs and heavier in fat compared to cauliflower per calorie. Portabella mushroom has a macronutrient ratio of 31:57:12 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Portabella Mushroom | Cauliflower | |
|---|---|---|
| Protein | 31% | 26% |
| Carbohydrates | 57% | 66% |
| Fat | 12% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both portabella mushroom and cauliflower are low in carbohydrates - portabella mushroom has 3.9g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has 54% more dietary fiber than portabella mushroom - portabella mushroom has 1.3g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Portabella mushroom and cauliflower contain similar amounts of sugar - portabella mushroom has 2.5g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Portabella mushroom and cauliflower contain similar amounts of protein - portabella mushroom has 2.1g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both portabella mushroom and cauliflower are low in saturated fat - portabella mushroom has 0.01g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than portabella mushroom - cauliflower has 48.2mg of Vitamin C per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin D
Portabella mushroom has more Vitamin D than cauliflower - portabella mushroom has 10iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Portabella mushroom and cauliflower contain similar amounts of Vitamin E - portabella mushroom has 0.02mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Cauliflower has more Vitamin K than portabella mushroom - cauliflower has 15.5ug of Vitamin K per 100 grams and portabella mushroom does not contain significant amounts.
The B Vitamins
Portabella mushroom has more riboflavin, niacin and Vitamin B12. Both portabella mushroom and cauliflower contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Portabella Mushroom | Cauliflower | |
|---|---|---|
| Thiamin | 0.059 MG | 0.05 MG |
| Riboflavin | 0.13 MG | 0.06 MG |
| Niacin | 4.494 MG | 0.507 MG |
| Pantothenic acid | 1.14 MG | 0.667 MG |
| Vitamin B6 | 0.148 MG | 0.184 MG |
| Folate | 28 UG | 57 UG |
| Vitamin B12 | 0.05 UG | ~ |
Minerals
calcium
Cauliflower has 633% more calcium than portabella mushroom - portabella mushroom has 3mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Portabella mushroom and cauliflower contain similar amounts of iron - portabella mushroom has 0.31mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both portabella mushroom and cauliflower are high in potassium. Portabella mushroom has 22% more potassium than cauliflower - portabella mushroom has 364mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, portabella mushroom has more linoleic acid than cauliflower per 100 grams.
| Portabella Mushroom | Cauliflower | |
|---|---|---|
| other omega 6 | 0.003 G | 0.003 G |
| linoleic acid | 0.148 G | 0.016 G |
| Total | 0.151 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: Portabella Mushroom (Mushrooms, portabella, raw) and Cauliflower (Cauliflower, raw) .
Portabella Mushroom g
()
|
Daily Values (%) |
Cauliflower g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 portabella mushroom or cauliflower contain more calories in 100 grams?Portabella mushroom and cauliflower contain similar amounts of calories - portabella mushroom has 22 calories in 100g and cauliflower has 25 calories.
Is portabella mushroom or cauliflower better for protein?
Portabella mushroom and cauliflower contain similar amounts of protein - portabella mushroom has 2.1g of protein per 100 grams and cauliflower has 1.9g of protein.
Does portabella mushroom or cauliflower have more carbohydrates?
By weight, both portabella mushroom and cauliflower are low in carbohydrates - portabella mushroom has 3.9g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does portabella mushroom or cauliflower contain more potassium?
Both portabella mushroom and cauliflower are high in potassium. Portabella mushroom has 20% more potassium than cauliflower - portabella mushroom has 364mg of potassium in 100 grams and cauliflower has 299mg of potassium.