Mushroom vs. Garlic
Nutrition comparison of Mushroom and Garlic
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:
- Both garlic and mushroom are high in potassium.
- Garlic has more thiamin and Vitamin B6, however, mushroom contains more riboflavin, niacin, pantothenic acid, folate and Vitamin B12.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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 44:47:10 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 | 10% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
Garlic and mushroom contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Garlic has 106% more protein than mushroom - garlic has 6.4g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin D
Mushroom has more Vitamin D than garlic - mushroom has 7iu of Vitamin D per 100 grams and garlic does not contain significant amounts.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 | ~ |
Minerals
calcium
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.
iron
Garlic has 240% more iron than mushroom - garlic has 1.7mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
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.
Omega-3 and Omega-6
omega 6s
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 |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mushroom or Garlic .
Mushroom g
()
|
Daily Values (%) |
Garlic g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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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% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does garlic or mushroom contain more calories in 100 grams?Garlic is high in calories and mushroom has 90% less calories than garlic - garlic has 149 calories in 100g and mushroom has 22 calories.
Is garlic or mushroom better for protein?
Garlic has 110% more protein than mushroom - garlic has 6.4g of protein per 100 grams and mushroom has 3.1g of protein.
Does garlic or mushroom have more carbohydrates?
By weight, garlic is high in carbohydrates and mushroom has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does garlic or mushroom contain more calcium?
Garlic is a rich source of calcium and it has 59 times more calcium than mushroom - garlic has 181mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does garlic or mushroom contain more potassium?
Both garlic and mushroom are high in potassium. Garlic has 30% more potassium than mushroom - garlic has 401mg of potassium in 100 grams and mushroom has 318mg of potassium.