Mushroom vs. Russet Potato
Nutrition comparison of Mushroom and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and russet potato:
- Both russet potato and mushroom are high in potassium.
- Mushroom has 4.5 times less carbohydrates than russet potato.
- Mushroom has 72% less calories than russet potato.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, russet potato contains more Vitamin B6.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mushroom has 72% less calories than russet potato - russet potato has 79 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 russet potato per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Russet Potato | |
|---|---|---|
| Protein | 44% | 11% |
| Carbohydrates | 47% | 89% |
| Fat | 9% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mushroom has 4.5 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Russet potato and mushroom contain similar amounts of dietary fiber - russet potato has 1.3g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Russet potato and mushroom contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Russet potato and mushroom contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both russet potato and mushroom are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Russet potato has 171% more Vitamin C than mushroom - russet potato has 5.7mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Russet potato and mushroom contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than russet potato - mushroom has 7iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and mushroom contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Russet potato and mushroom contain similar amounts of Vitamin K - russet potato has 1.8ug 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, russet potato contains more Vitamin B6. Both mushroom and russet potato contain significant amounts of thiamin and folate.
| Mushroom | Russet Potato | |
|---|---|---|
| Thiamin | 0.081 MG | 0.082 MG |
| Riboflavin | 0.402 MG | 0.033 MG |
| Niacin | 3.607 MG | 1.035 MG |
| Pantothenic acid | 1.497 MG | 0.301 MG |
| Vitamin B6 | 0.104 MG | 0.345 MG |
| Folate | 17 UG | 14 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Russet potato has 333% more calcium than mushroom - russet potato has 13mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Russet potato and mushroom contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both russet potato and mushroom are high in potassium. Russet potato has 31% more potassium than mushroom - russet potato has 417mg 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 russet potato per 100 grams.
| Mushroom | Russet Potato | |
|---|---|---|
| linoleic acid | 0.16 G | 0.032 G |
| Total | 0.16 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Mushroom g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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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% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| 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 russet potato or mushroom contain more calories in 100 grams?Mushroom has 70% less calories than russet potato - russet potato has 79 calories in 100g and mushroom has 22 calories.
Is russet potato or mushroom better for protein?
Russet potato and mushroom contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and mushroom has 3.1g of protein.
Does russet potato or mushroom have more carbohydrates?
By weight, mushroom has 4.5 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.
Does russet potato or mushroom contain more potassium?
Both russet potato and mushroom are high in potassium. Russet potato has 30% more potassium than mushroom - russet potato has 417mg of potassium in 100 grams and mushroom has 318mg of potassium.