Mushroom vs. Sweet Potatoes
Nutrition comparison of Mushroom and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and sweet potatoes:
- Both sweet potatoes and mushroom are high in potassium.
- Mushroom has 5.1 times less carbohydrates than sweet potato.
- Mushroom has 74% less calories than sweet potato.
- Mushroom has more riboflavin, niacin and Vitamin B12.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mushroom has 74% less calories than sweet potato - sweet potato has 86 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 sweet potatoes per calorie. Mushroom has a macronutrient ratio of 44:47:10 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Sweet Potatoes | |
|---|---|---|
| Protein | 44% | 7% |
| Carbohydrates | 47% | 92% |
| Fat | 10% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mushroom has 5.1 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 200% more dietary fiber than mushroom - sweet potato has 3g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Sweet potatoes and mushroom contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Sweet potatoes and mushroom contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both sweet potatoes and mushroom are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and mushroom contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than mushroom - sweet potato has 709ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than sweet potato - mushroom has 7iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and mushroom contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Sweet potatoes and mushroom contain similar amounts of Vitamin K - sweet 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 and Vitamin B12. Both mushroom and sweet potatoes contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Mushroom | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.081 MG | 0.078 MG |
| Riboflavin | 0.402 MG | 0.061 MG |
| Niacin | 3.607 MG | 0.557 MG |
| Pantothenic acid | 1.497 MG | 0.8 MG |
| Vitamin B6 | 0.104 MG | 0.209 MG |
| Folate | 17 UG | 11 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Sweet potato has 900% more calcium than mushroom - sweet potato has 30mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Sweet potatoes and mushroom contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both sweet potatoes and mushroom are high in potassium. Sweet potato has a little more potassium (6%) than mushroom by weight - sweet potato has 337mg 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 sweet potato per 100 grams.
| Mushroom | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.16 G | 0.013 G |
| Total | 0.16 G | 0.013 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mushroom or Sweet Potatoes .
Note: The specific food items compared are: Mushroom (Mushrooms, white, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Mushroom g
()
|
Daily Values (%) |
Sweet Potatoes 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% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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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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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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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% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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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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UG % | |
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5% | choline | 5% |
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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 % | |
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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% |
|
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 sweet potatoes or mushroom contain more calories in 100 grams?Mushroom has 70% less calories than sweet potato - sweet potato has 86 calories in 100g and mushroom has 22 calories.
Is sweet potatoes or mushroom better for protein?
Sweet potatoes and mushroom contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and mushroom has 3.1g of protein.
Does sweet potatoes or mushroom have more carbohydrates?
By weight, mushroom has 5.1 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.
Does sweet potatoes or mushroom contain more potassium?
Both sweet potatoes and mushroom are high in potassium. Sweet potato has a little more potassium ( 10%) than mushroom by weight - sweet potato has 337mg of potassium in 100 grams and mushroom has 318mg of potassium.