Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and soy protein powder:
Soy protein powder is high in calories and mushroom has 94% less calories than soy protein powder - soy protein powder has 388 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is lighter in protein, heavier in carbs and lighter in fat compared to soy protein powder per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Soy Protein Powder | |
|---|---|---|
| Protein | 44% | 57% |
| Carbohydrates | 47% | 30% |
| Fat | 9% | 13% |
| Alcohol | ~ | ~ |
Mushroom has signficantly less carbohydrates than soy protein powder - soy protein powder has 28.9g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in soy protein powder are made of 77% sugar and 23% dietary fiber, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.
Soy protein powder is an excellent source of dietary fiber and it has 570% more dietary fiber than mushroom - soy protein powder has 6.7g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
Soy protein powder is high in sugar and mushroom has 91% less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and mushroom has 2g of sugar.
Soy protein powder is an excellent source of protein and it has 16 times more protein than mushroom - soy protein powder has 55.6g of protein per 100 grams and mushroom has 3.1g of protein.
Mushroom has 21.2 times less saturated fat than soy protein powder - soy protein powder has 1.1g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Mushroom has more Vitamin C than soy protein powder - mushroom has 2.1mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Mushroom has more Vitamin D than soy protein powder - mushroom has 7iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.
Mushroom and soy protein powder contain similar amounts of Vitamin E - mushroom has 0.01mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin and folate, however, mushroom contains more riboflavin, pantothenic acid and Vitamin B12. Both mushroom and soy protein powder contain significant amounts of niacin and Vitamin B6.
| Mushroom | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.081 MG | 0.288 MG |
| Riboflavin | 0.402 MG | 0.164 MG |
| Niacin | 3.607 MG | 2.357 MG |
| Pantothenic acid | 1.497 MG | ~ |
| Vitamin B6 | 0.104 MG | 0.164 MG |
| Folate | 17 UG | 289 UG |
| Vitamin B12 | 0.04 UG | ~ |
Soy protein powder is an excellent source of calcium and it has 58 times more calcium than mushroom - soy protein powder has 178mg of calcium per 100 grams and mushroom has 3mg of calcium.
Soy protein powder is an excellent source of iron and it has 23 times more iron than mushroom - soy protein powder has 12mg of iron per 100 grams and mushroom has 0.5mg of iron.
Both soy protein powder and mushroom are high in potassium. Soy protein powder has 193% more potassium than mushroom - soy protein powder has 933mg of potassium per 100 grams and mushroom has 318mg of potassium.
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than mushroom per 100 grams.
| Mushroom | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 0.16 G | 2.381 G |
| Total | 0.16 G | 2.381 G |
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 Soy Protein Powder (Protein powder, soy based, NFS) .
Mushroom g
()
|
Daily Values (%) |
Soy Protein Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| 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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| 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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
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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| G % |
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5% | protein | 5% |
|
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||