Portabella Mushroom vs. Arugula
Nutrition comparison of Portabella Mushroom and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
portabella mushroom
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in portabella mushroom and arugula:
- Both portabella mushroom and arugula are high in potassium.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
- Portabella mushroom has more niacin, pantothenic acid and Vitamin B12, however, arugula contains more folate.
USDA sources for nutritional information: Portabella Mushroom (Mushrooms, portabella, raw) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Portabella mushroom and arugula contain similar amounts of calories - portabella mushroom has 22 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, portabella mushroom is lighter in protein, heavier in carbs and heavier in fat compared to arugula per calorie. Portabella mushroom has a macronutrient ratio of 31:57:12 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Portabella Mushroom | Arugula | |
|---|---|---|
| Protein | 31% | 50% |
| Carbohydrates | 57% | 50% |
| Fat | 12% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both portabella mushroom and arugula are low in carbohydrates - portabella mushroom has 3.9g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in portabella mushroom are made of 66% sugar and 34% dietary fiber, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Portabella mushroom and arugula contain similar amounts of dietary fiber - portabella mushroom has 1.3g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Portabella mushroom and arugula contain similar amounts of sugar - portabella mushroom has 2.5g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Portabella mushroom and arugula contain similar amounts of protein - portabella mushroom has 2.1g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both portabella mushroom and arugula are low in saturated fat - portabella mushroom has 0.01g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than portabella mushroom - arugula has 15mg of Vitamin C per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than portabella mushroom - arugula has 119ug of Vitamin A per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin D
Portabella mushroom has more Vitamin D than arugula - portabella mushroom has 10iu of Vitamin D per 100 grams and arugula does not contain significant amounts.
Vitamin E
Portabella mushroom and arugula contain similar amounts of Vitamin E - portabella mushroom has 0.02mg of Vitamin E per 100 grams and arugula has 0.43mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than portabella mushroom - arugula has 108.6ug of Vitamin K per 100 grams and portabella mushroom does not contain significant amounts.
The B Vitamins
Portabella mushroom has more niacin, pantothenic acid and Vitamin B12, however, arugula contains more folate. Both portabella mushroom and arugula contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Portabella Mushroom | Arugula | |
|---|---|---|
| Thiamin | 0.059 MG | 0.044 MG |
| Riboflavin | 0.13 MG | 0.086 MG |
| Niacin | 4.494 MG | 0.305 MG |
| Pantothenic acid | 1.14 MG | 0.437 MG |
| Vitamin B6 | 0.148 MG | 0.073 MG |
| Folate | 28 UG | 97 UG |
| Vitamin B12 | 0.05 UG | ~ |
Minerals
calcium
Arugula is an excellent source of calcium and it has 52 times more calcium than portabella mushroom - portabella mushroom has 3mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 371% more iron than portabella mushroom - portabella mushroom has 0.31mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both portabella mushroom and arugula are high in potassium. Portabella mushroom is very similar to portabella mushroom for potassium - portabella mushroom has 364mg of potassium per 100 grams and arugula has 369mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both portabella mushroom and arugula contain significant amounts of linoleic acid.
| Portabella Mushroom | Arugula | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.148 G | 0.13 G |
| Total | 0.148 G | 0.132 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: Portabella Mushroom (Mushrooms, portabella, raw) and Arugula (Arugula, raw) .
Portabella Mushroom g
()
|
Daily Values (%) |
Arugula g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 portabella mushroom or arugula contain more calories in 100 grams?Portabella mushroom and arugula contain similar amounts of calories - portabella mushroom has 22 calories in 100g and arugula has 25 calories.
Is portabella mushroom or arugula better for protein?
Portabella mushroom and arugula contain similar amounts of protein - portabella mushroom has 2.1g of protein per 100 grams and arugula has 2.6g of protein.
Does portabella mushroom or arugula have more carbohydrates?
By weight, both portabella mushroom and arugula are low in carbohydrates - portabella mushroom has 3.9g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in portabella mushroom are made of 70% sugar and 30% dietary fiber, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.
Does portabella mushroom or arugula contain more calcium?
Arugula is a rich source of calcium and it has 52 times more calcium than portabella mushroom - portabella mushroom has 3mg of calcium in 100 grams and arugula has 160mg of calcium.
Does portabella mushroom or arugula contain more potassium?
Both portabella mushroom and arugula are high in potassium. Portabella mushroom is very similar to portabella mushroom for potassium - portabella mushroom has 364mg of potassium in 100 grams and arugula has 369mg of potassium.