Mushroom vs. Walnut
Nutrition comparison of Mushroom and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and walnut:
- Both walnut and mushroom are high in potassium.
- Mushroom has 3.2 times less carbohydrates than walnut.
- Walnut has more thiamin, Vitamin B6 and folate, however, mushroom contains more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and mushroom has 97% less calories than walnut - walnut has 654 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is much heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Mushroom has a macronutrient ratio of 44:47:10 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Walnut | |
|---|---|---|
| Protein | 44% | 9% |
| Carbohydrates | 47% | 8% |
| Fat | 10% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Mushroom has 3.2 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 570% more dietary fiber than mushroom - walnut has 6.7g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Walnut and mushroom contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 393% more protein than mushroom - walnut has 15.2g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Walnut is high in saturated fat and mushroom has 99% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Walnut and mushroom contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Walnut and mushroom contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than walnut - mushroom has 7iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and mushroom contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Walnut and mushroom contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, Vitamin B6 and folate, however, mushroom contains more riboflavin, niacin, pantothenic acid and Vitamin B12.
| Mushroom | Walnut | |
|---|---|---|
| Thiamin | 0.081 MG | 0.341 MG |
| Riboflavin | 0.402 MG | 0.15 MG |
| Niacin | 3.607 MG | 1.125 MG |
| Pantothenic acid | 1.497 MG | 0.57 MG |
| Vitamin B6 | 0.104 MG | 0.537 MG |
| Folate | 17 UG | 98 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Walnut is an excellent source of calcium and it has 31 times more calcium than mushroom - walnut has 98mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Walnut is a great source of iron and it has 482% more iron than mushroom - walnut has 2.9mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both walnut and mushroom are high in potassium. Walnut has 39% more potassium than mushroom - walnut has 441mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than mushroom per 100 grams.
| Mushroom | Walnut | |
|---|---|---|
| linoleic acid | 0.16 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.16 G | 38.156 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 Walnut .
Mushroom g
()
|
Daily Values (%) |
Walnut g
()
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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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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5% | copper | 5% |
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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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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or mushroom contain more calories in 100 grams?Walnut is high in calories and mushroom has 100% less calories than walnut - walnut has 654 calories in 100g and mushroom has 22 calories.
Is walnut or mushroom better for protein?
Walnut is a fantastic source of protein and it has 390% more protein than mushroom - walnut has 15.2g of protein per 100 grams and mushroom has 3.1g of protein.
Does walnut or mushroom have more carbohydrates?
By weight, mushroom has 3.2 times fewer carbohydrates than walnut - walnut has 13.7g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does walnut or mushroom contain more calcium?
Walnut is a rich source of calcium and it has 31 times more calcium than mushroom - walnut has 98mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does walnut or mushroom contain more potassium?
Both walnut and mushroom are high in potassium. Walnut has 40% more potassium than mushroom - walnut has 441mg of potassium in 100 grams and mushroom has 318mg of potassium.