Portabella Mushroom vs. Onion
Nutrition comparison of Portabella Mushroom and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
portabella mushroom
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in portabella mushroom and onion:
- Portabella mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Portabella mushroom is an excellent source of potassium.
USDA sources for nutritional information: Portabella Mushroom (Mushrooms, portabella, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Portabella mushroom and onion contain similar amounts of calories - portabella mushroom has 22 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, portabella mushroom is heavier in protein, much lighter in carbs and heavier in fat compared to onion per calorie. Portabella mushroom has a macronutrient ratio of 31:57:12 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Portabella Mushroom | Onion | |
|---|---|---|
| Protein | 31% | 11% |
| Carbohydrates | 57% | 87% |
| Fat | 12% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Portabella mushroom and onion contain similar amounts of carbs - portabella mushroom has 3.9g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Portabella mushroom and onion contain similar amounts of dietary fiber - portabella mushroom has 1.3g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Portabella mushroom and onion contain similar amounts of sugar - portabella mushroom has 2.5g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Portabella mushroom and onion contain similar amounts of protein - portabella mushroom has 2.1g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both portabella mushroom and onion are low in saturated fat - portabella mushroom has 0.01g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Onion has more Vitamin C than portabella mushroom - onion has 7.4mg of Vitamin C per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin A
Onion and portabella mushroom contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin D
Portabella mushroom has more Vitamin D than onion - portabella mushroom has 10iu of Vitamin D per 100 grams and onion does not contain significant amounts.
Vitamin E
Portabella mushroom and onion contain similar amounts of Vitamin E - portabella mushroom has 0.02mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Onion and portabella mushroom contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and portabella mushroom does not contain significant amounts.
The B Vitamins
Portabella mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12. Both portabella mushroom and onion contain significant amounts of thiamin, Vitamin B6 and folate.
| Portabella Mushroom | Onion | |
|---|---|---|
| Thiamin | 0.059 MG | 0.046 MG |
| Riboflavin | 0.13 MG | 0.027 MG |
| Niacin | 4.494 MG | 0.116 MG |
| Pantothenic acid | 1.14 MG | 0.123 MG |
| Vitamin B6 | 0.148 MG | 0.12 MG |
| Folate | 28 UG | 19 UG |
| Vitamin B12 | 0.05 UG | ~ |
Minerals
calcium
Onion has 667% more calcium than portabella mushroom - portabella mushroom has 3mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Portabella mushroom and onion contain similar amounts of iron - portabella mushroom has 0.31mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Portabella mushroom is an excellent source of potassium and it has 149% more potassium than onion - portabella mushroom has 364mg of potassium per 100 grams and onion has 146mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, portabella mushroom has more linoleic acid than onion per 100 grams.
| Portabella Mushroom | Onion | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.148 G | 0.013 G |
| Total | 0.151 G | 0.013 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 Onion (Onions, raw) .
Portabella Mushroom g
()
|
Daily Values (%) |
Onion g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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5% | total fat | 5% |
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| 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 | |||
| MG % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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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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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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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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| MG % |
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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 portabella mushroom or onion contain more calories in 100 grams?Portabella mushroom and onion contain similar amounts of calories - portabella mushroom has 22 calories in 100g and onion has 40 calories.
Is portabella mushroom or onion better for protein?
Portabella mushroom and onion contain similar amounts of protein - portabella mushroom has 2.1g of protein per 100 grams and onion has 1.1g of protein.
Does portabella mushroom or onion have more carbohydrates?
By weight, portabella mushroom and onion contain similar amounts of carbs - portabella mushroom has 3.9g of carbs for 100g and onion has 9.3g of carbohydrates.
Does portabella mushroom or onion contain more potassium?
Portabella mushroom is a rich source of potassium and it has 150% more potassium than onion - portabella mushroom has 364mg of potassium in 100 grams and onion has 146mg of potassium.