Dates vs. Mushroom
Nutrition comparison of Dates and Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and mushroom:
- Both dates and mushroom are high in potassium.
- Date is an excellent source of calcium and dietary fiber.
- Mushroom has more riboflavin, niacin and Vitamin B12, however, date contains more Vitamin B6.
USDA sources for nutritional information: Dates (Dates, medjool) and Mushroom (Mushrooms, white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and mushroom has 92% less calories than date - date has 277 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to mushroom per calorie. Dates has a macronutrient ratio of 2:98:0 and for mushroom, 44:47:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Mushroom | |
|---|---|---|
| Protein | 2% | 44% |
| Carbohydrates | 98% | 47% |
| Fat | ~ | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and mushroom has 96% less carbohydrates than date - date has 75g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 570% more dietary fiber than mushroom - date has 6.7g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Date is high in sugar and mushroom has 97% less sugar than date - date has 66.5g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Dates and mushroom contain similar amounts of protein - date has 1.8g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both mushroom and dates are low in saturated fat - mushroom has 0.05g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Mushroom has more Vitamin C than date - mushroom has 2.1mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than mushroom - date has 7ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than date - mushroom has 7iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Mushroom and dates contain similar amounts of Vitamin E - mushroom has 0.01mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and mushroom contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more riboflavin, niacin and Vitamin B12, however, date contains more Vitamin B6. Both dates and mushroom contain significant amounts of thiamin, pantothenic acid and folate.
| Dates | Mushroom | |
|---|---|---|
| Thiamin | 0.05 MG | 0.081 MG |
| Riboflavin | 0.06 MG | 0.402 MG |
| Niacin | 1.61 MG | 3.607 MG |
| Pantothenic acid | 0.805 MG | 1.497 MG |
| Vitamin B6 | 0.249 MG | 0.104 MG |
| Folate | 15 UG | 17 UG |
| Vitamin B12 | ~ | 0.04 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 20 times more calcium than mushroom - date has 64mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Date has 80% more iron than mushroom - date has 0.9mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both dates and mushroom are high in potassium. Date has 119% more potassium than mushroom - date has 696mg 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.
Dates 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 dates or mushroom contain more calories in 100 grams?Date is high in calories and mushroom has 90% less calories than date - date has 277 calories in 100g and mushroom has 22 calories.
Is dates or mushroom better for protein?
Dates and mushroom contain similar amounts of protein - date has 1.8g of protein per 100 grams and mushroom has 3.1g of protein.
Does dates or mushroom have more carbohydrates?
By weight, date is high in carbohydrates and mushroom has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does dates or mushroom contain more calcium?
Date is a rich source of calcium and it has 20 times more calcium than mushroom - date has 64mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does dates or mushroom contain more potassium?
Both dates and mushroom are high in potassium. Date has 120% more potassium than mushroom - date has 696mg of potassium in 100 grams and mushroom has 318mg of potassium.