Chanterelle Mushroom vs. Spinach
Nutrition comparison of Chanterelle Mushroom and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chanterelle mushroom
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chanterelle mushroom and spinach:
- Both chanterelle mushroom and spinach are high in dietary fiber, iron and potassium.
- Chanterelle mushroom is an excellent source of Vitamin D.
- Spinach has more thiamin, Vitamin B6 and folate, however, chanterelle mushroom contains more niacin and pantothenic acid.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Chanterelle Mushroom (Mushrooms, Chanterelle, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chanterelle mushroom and spinach contain similar amounts of calories - chanterelle mushroom has 32 calories per 100 grams and spinach has 23 calories.
For macronutrient ratios, chanterelle mushroom is much lighter in protein, much heavier in carbs and similar to spinach for fat. Chanterelle mushroom has a macronutrient ratio of 16:72:13 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chanterelle Mushroom | Spinach | |
|---|---|---|
| Protein | 16% | 40% |
| Carbohydrates | 72% | 49% |
| Fat | 13% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Chanterelle mushroom and spinach contain similar amounts of carbs - chanterelle mushroom has 6.9g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Both chanterelle mushroom and spinach are high in dietary fiber. Chanterelle mushroom has 73% more dietary fiber than spinach - chanterelle mushroom has 3.8g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Chanterelle mushroom and spinach contain similar amounts of sugar - chanterelle mushroom has 1.2g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Chanterelle mushroom and spinach contain similar amounts of protein - chanterelle mushroom has 1.5g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Both spinach and chanterelle mushroom are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and chanterelle mushroom does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than chanterelle mushroom - spinach has 28.1mg of Vitamin C per 100 grams and chanterelle mushroom does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than chanterelle mushroom - spinach has 469ug of Vitamin A per 100 grams and chanterelle mushroom does not contain significant amounts.
Vitamin D
Chanterelle mushroom is an excellent source of Vitamin D and it has more Vitamin D than spinach - chanterelle mushroom has 212iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than chanterelle mushroom - spinach has 2mg of Vitamin E per 100 grams and chanterelle mushroom does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than chanterelle mushroom - spinach has 482.9ug of Vitamin K per 100 grams and chanterelle mushroom does not contain significant amounts.
The B Vitamins
Spinach has more thiamin, Vitamin B6 and folate, however, chanterelle mushroom contains more niacin and pantothenic acid. Both chanterelle mushroom and spinach contain significant amounts of riboflavin.
| Chanterelle Mushroom | Spinach | |
|---|---|---|
| Thiamin | 0.015 MG | 0.078 MG |
| Riboflavin | 0.215 MG | 0.189 MG |
| Niacin | 4.085 MG | 0.724 MG |
| Pantothenic acid | 1.075 MG | 0.065 MG |
| Vitamin B6 | 0.044 MG | 0.195 MG |
| Folate | 2 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 560% more calcium than chanterelle mushroom - chanterelle mushroom has 15mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Both chanterelle mushroom and spinach are high in iron. Chanterelle mushroom has 28% more iron than spinach - chanterelle mushroom has 3.5mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Both chanterelle mushroom and spinach are high in potassium. Spinach has a little more potassium (10%) than chanterelle mushroom by weight - chanterelle mushroom has 506mg of potassium per 100 grams and spinach has 558mg of potassium.
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: Chanterelle Mushroom (Mushrooms, Chanterelle, raw) and Spinach (Spinach, raw) .
Chanterelle Mushroom g
()
|
Daily Values (%) |
Spinach 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 % |
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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 % |
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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% |
|
MG % | |
| MG % |
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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 % |
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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 % |
|
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 chanterelle mushroom or spinach contain more calories in 100 grams?Chanterelle mushroom and spinach contain similar amounts of calories - chanterelle mushroom has 32 calories in 100g and spinach has 23 calories.
Is chanterelle mushroom or spinach better for protein?
Chanterelle mushroom and spinach contain similar amounts of protein - chanterelle mushroom has 1.5g of protein per 100 grams and spinach has 2.9g of protein.
Does chanterelle mushroom or spinach have more carbohydrates?
By weight, chanterelle mushroom and spinach contain similar amounts of carbs - chanterelle mushroom has 6.9g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does chanterelle mushroom or spinach contain more calcium?
Spinach is a rich source of calcium and it has 560% more calcium than chanterelle mushroom - chanterelle mushroom has 15mg of calcium in 100 grams and spinach has 99mg of calcium.
Does chanterelle mushroom or spinach contain more iron?
Both chanterelle mushroom and spinach are high in iron. Chanterelle mushroom has 30% more iron than spinach - chanterelle mushroom has 3.5mg of iron in 100 grams and spinach has 2.7mg of iron.
Does chanterelle mushroom or spinach contain more potassium?
Both chanterelle mushroom and spinach are high in potassium. Spinach has a little more potassium ( 10%) than chanterelle mushroom by weight - chanterelle mushroom has 506mg of potassium in 100 grams and spinach has 558mg of potassium.