Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and garlic:
Garlic is high in calories and mushroom has 85% less calories than garlic - garlic has 149 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is much heavier in protein, much lighter in carbs and heavier in fat compared to garlic per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Mushroom | Garlic | |
---|---|---|
Protein | 44% | 16% |
Carbohydrates | 47% | 82% |
Fat | 9% | 3% |
Alcohol | ~ | ~ |
Garlic is high in carbohydrates and mushroom has 90% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
Garlic is a great source of dietary fiber and it has 110% more dietary fiber than mushroom - garlic has 2.1g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
Garlic and mushroom contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and mushroom has 2g of sugar.
Garlic has 106% more protein than mushroom - garlic has 6.4g of protein per 100 grams and mushroom has 3.1g of protein.
Both garlic and mushroom are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Garlic is an excellent source of Vitamin C and it has 13 times more Vitamin C than mushroom - garlic has 31.2mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Garlic and mushroom contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Mushroom has more Vitamin D than garlic - mushroom has 7iu of Vitamin D per 100 grams and garlic does not contain significant amounts.
Garlic and mushroom contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Garlic and mushroom contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
Garlic has more thiamin and Vitamin B6, however, mushroom contains more riboflavin, niacin, pantothenic acid, folate and Vitamin B12.
Mushroom | Garlic | |
---|---|---|
Thiamin | 0.081 MG | 0.2 MG |
Riboflavin | 0.402 MG | 0.11 MG |
Niacin | 3.607 MG | 0.7 MG |
Pantothenic acid | 1.497 MG | 0.596 MG |
Vitamin B6 | 0.104 MG | 1.235 MG |
Folate | 17 UG | 3 UG |
Vitamin B12 | 0.04 UG | ~ |
Garlic is an excellent source of calcium and it has 59 times more calcium than mushroom - garlic has 181mg of calcium per 100 grams and mushroom has 3mg of calcium.
Garlic has 240% more iron than mushroom - garlic has 1.7mg of iron per 100 grams and mushroom has 0.5mg of iron.
Both garlic and mushroom are high in potassium. Garlic has 26% more potassium than mushroom - garlic has 401mg of potassium per 100 grams and mushroom has 318mg of potassium.
Comparing omega-6 fatty acids, both mushroom and garlic contain significant amounts of linoleic acid.
Mushroom | Garlic | |
---|---|---|
linoleic acid | 0.16 G | 0.229 G |
Total | 0.16 G | 0.229 G |
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 (%) |
Garlic 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 | |||