Kiwi vs. Mushroom
Nutrition comparison of Kiwi and Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and mushroom:
- Both kiwi and mushroom are high in potassium.
- Kiwi has signficantly more calcium than mushroom.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
- Mushroom has 3.5 times less carbohydrates than kiwi.
- Mushroom has 3.5 times less sugar than kiwi.
- Mushroom has 64% less calories than kiwi.
- Mushroom has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Mushroom (Mushrooms, white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mushroom has 64% less calories than kiwi - kiwi has 61 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and similar to mushroom for fat. Kiwi has a macronutrient ratio of 7:87:7 and for mushroom, 44:47:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Mushroom | |
|---|---|---|
| Protein | 7% | 44% |
| Carbohydrates | 87% | 47% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Mushroom has 3.5 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 200% more dietary fiber than mushroom - kiwi has 3g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Mushroom has 3.5 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Mushroom has 171% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both kiwi and mushroom are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 43 times more Vitamin C than mushroom - kiwi has 92.7mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Kiwi and mushroom contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than kiwi - mushroom has 7iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi has 145 times more Vitamin E than mushroom - kiwi has 1.5mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than mushroom - kiwi has 40.3ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12. Both kiwi and mushroom contain significant amounts of Vitamin B6 and folate.
| Kiwi | Mushroom | |
|---|---|---|
| Thiamin | 0.027 MG | 0.081 MG |
| Riboflavin | 0.025 MG | 0.402 MG |
| Niacin | 0.341 MG | 3.607 MG |
| Pantothenic acid | 0.183 MG | 1.497 MG |
| Vitamin B6 | 0.063 MG | 0.104 MG |
| Folate | 25 UG | 17 UG |
| Vitamin B12 | ~ | 0.04 UG |
Minerals
calcium
Kiwi has signficantly more calcium than mushroom - kiwi has 34mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Kiwi and mushroom contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both kiwi and mushroom are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both kiwi and mushroom contain significant amounts of linoleic acid.
| Kiwi | Mushroom | |
|---|---|---|
| linoleic acid | 0.246 G | 0.16 G |
| Total | 0.246 G | 0.16 G |
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.
Kiwi 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 kiwi or mushroom contain more calories in 100 grams?Mushroom has 60% less calories than kiwi - kiwi has 61 calories in 100g and mushroom has 22 calories.
Is kiwi or mushroom better for protein?
Mushroom has 170% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and mushroom has 3.1g of protein.
Does kiwi or mushroom have more carbohydrates?
By weight, mushroom has 3.5 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does kiwi or mushroom contain more potassium?
Both kiwi and mushroom are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium in 100 grams and mushroom has 318mg of potassium.