Egg White vs. Mushroom
Nutrition comparison of Egg White and Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and mushroom:
- Egg white is a great source of protein.
- Mushroom has 58% less calories than egg white.
- Mushroom has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mushroom is an excellent source of potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Mushroom (Mushrooms, white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mushroom has 58% less calories than egg white - egg white has 52 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and lighter in fat compared to mushroom per calorie. Egg white has a macronutrient ratio of 89:5:6 and for mushroom, 43:43:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Mushroom | |
|---|---|---|
| Protein | 89% | 43% |
| Carbohydrates | 5% | 43% |
| Fat | 6% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and mushroom are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in mushroom are made of 66% sugar and 34% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Mushroom has more dietary fiber than egg white - mushroom has 1g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and mushroom contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Egg white is a great source of protein and it has 253% more protein than mushroom - egg white has 10.9g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both mushroom and egg white are low in saturated fat - mushroom has 0.05g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Mushroom has more Vitamin C than egg white - mushroom has 2.1mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than egg white - mushroom has 7iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Mushroom and egg white contain similar amounts of Vitamin E - mushroom has 0.01mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Mushroom has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both egg white and mushroom contain significant amounts of riboflavin and Vitamin B12.
| Egg White | Mushroom | |
|---|---|---|
| Thiamin | 0.004 MG | 0.081 MG |
| Riboflavin | 0.439 MG | 0.402 MG |
| Niacin | 0.105 MG | 3.607 MG |
| Pantothenic acid | 0.19 MG | 1.497 MG |
| Vitamin B6 | 0.005 MG | 0.104 MG |
| Folate | 4 UG | 17 UG |
| Vitamin B12 | 0.09 UG | 0.04 UG |
Minerals
calcium
Egg white and mushroom contain similar amounts of calcium - egg white has 7mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Mushroom has 525% more iron than egg white - egg white has 0.08mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Mushroom is an excellent source of potassium and it has 95% more potassium than egg white - egg white has 163mg of potassium per 100 grams and mushroom has 318mg 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.
Egg White g
()
|
Daily Values (%) |
Mushroom 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 egg white or mushroom contain more calories in 100 grams?Mushroom has 60% less calories than egg white - egg white has 52 calories in 100g and mushroom has 22 calories.
Is egg white or mushroom better for protein?
Egg white is a great source of protein and it has 250% more protein than mushroom - egg white has 10.9g of protein per 100 grams and mushroom has 3.1g of protein.
Does egg white or mushroom have more carbohydrates?
By weight, both egg white and mushroom are low in carbohydrates - egg white has 0.73g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in mushroom are made of 70% sugar and 30% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.
Does egg white or mushroom contain more potassium?
Mushroom is a rich source of potassium and it has 100% more potassium than egg white - egg white has 163mg of potassium in 100 grams and mushroom has 318mg of potassium.