Mushroom vs. Romaine Lettuce
Nutrition comparison of Mushroom and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and romaine lettuce:
- Both romaine lettuce and mushroom are high in potassium.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, romaine lettuce contains more folate.
- Romaine lettuce has signficantly more calcium than mushroom.
- Romaine lettuce is a great source of Vitamin K and dietary fiber.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce and mushroom contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in protein, lighter in carbs and similar to romaine lettuce for fat. Mushroom has a macronutrient ratio of 44:47:9 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Romaine Lettuce | |
|---|---|---|
| Protein | 44% | 26% |
| Carbohydrates | 47% | 65% |
| Fat | 9% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and mushroom are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 110% more dietary fiber than mushroom - romaine lettuce has 2.1g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Romaine lettuce and mushroom contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Mushroom has 151% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both romaine lettuce and mushroom are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce and mushroom contain similar amounts of Vitamin C - romaine lettuce has 4mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than mushroom - romaine lettuce has 436ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than romaine lettuce - mushroom has 7iu of Vitamin D per 100 grams and romaine lettuce does not contain significant amounts.
Vitamin E
Romaine lettuce and mushroom contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than mushroom - romaine lettuce has 102.5ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, romaine lettuce contains more folate. Both mushroom and romaine lettuce contain significant amounts of thiamin and Vitamin B6.
| Mushroom | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.081 MG | 0.072 MG |
| Riboflavin | 0.402 MG | 0.067 MG |
| Niacin | 3.607 MG | 0.313 MG |
| Pantothenic acid | 1.497 MG | 0.142 MG |
| Vitamin B6 | 0.104 MG | 0.074 MG |
| Folate | 17 UG | 136 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Romaine lettuce has signficantly more calcium than mushroom - romaine lettuce has 33mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Romaine lettuce has 94% more iron than mushroom - romaine lettuce has 0.97mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both romaine lettuce and mushroom are high in potassium. Mushroom has 29% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than romaine lettuce per 100 grams.
| Mushroom | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.16 G | 0.047 G |
| Total | 0.16 G | 0.047 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.
Note: The specific food items compared are: Mushroom (Mushrooms, white, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Mushroom g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | biotin (Vit B7) | 5% |
|
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% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 romaine lettuce or mushroom contain more calories in 100 grams?Romaine lettuce and mushroom contain similar amounts of calories - romaine lettuce has 17 calories in 100g and mushroom has 22 calories.
Is romaine lettuce or mushroom better for protein?
Mushroom has 150% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and mushroom has 3.1g of protein.
Does romaine lettuce or mushroom have more carbohydrates?
By weight, both romaine lettuce and mushroom are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.
Does romaine lettuce or mushroom contain more potassium?
Both romaine lettuce and mushroom are high in potassium. Mushroom has 30% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and mushroom has 318mg of potassium.