White Mushroom vs. Russet Potato
Nutrition comparison of White Mushroom and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white mushroom
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white mushroom and russet potato:
- Both white mushroom and russet potato are high in potassium.
- White mushroom has 4.5 times less carbohydrates than russet potato.
- White mushroom has 72% less calories than russet potato.
- White mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, russet potato contains more Vitamin B6.
USDA sources for nutritional information: White Mushroom (Mushrooms, white, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White mushroom has 72% less calories than russet potato - white mushroom has 22 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, white mushroom is much heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. White mushroom has a macronutrient ratio of 44:47:9 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Mushroom | Russet Potato | |
|---|---|---|
| Protein | 44% | 11% |
| Carbohydrates | 47% | 89% |
| Fat | 9% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
White mushroom has 4.5 times less carbohydrates than russet potato - white mushroom has 3.3g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in white mushroom are made of 66% sugar and 34% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
White mushroom and russet potato contain similar amounts of dietary fiber - white mushroom has 1g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
White mushroom and russet potato contain similar amounts of sugar - white mushroom has 2g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
White mushroom and russet potato contain similar amounts of protein - white mushroom has 3.1g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both white mushroom and russet potato are low in saturated fat - white mushroom has 0.05g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has 171% more Vitamin C than white mushroom - white mushroom has 2.1mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Russet potato and white mushroom contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and white mushroom does not contain significant amounts.
Vitamin D
White mushroom has more Vitamin D than russet potato - white mushroom has 7iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
White mushroom and russet potato contain similar amounts of Vitamin E - white mushroom has 0.01mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Russet potato and white mushroom contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and white mushroom does not contain significant amounts.
The B Vitamins
White mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, russet potato contains more Vitamin B6. Both white mushroom and russet potato contain significant amounts of thiamin and folate.
| White Mushroom | Russet Potato | |
|---|---|---|
| Thiamin | 0.081 MG | 0.082 MG |
| Riboflavin | 0.402 MG | 0.033 MG |
| Niacin | 3.607 MG | 1.035 MG |
| Pantothenic acid | 1.497 MG | 0.301 MG |
| Vitamin B6 | 0.104 MG | 0.345 MG |
| Folate | 17 UG | 14 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Russet potato has 333% more calcium than white mushroom - white mushroom has 3mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
White mushroom and russet potato contain similar amounts of iron - white mushroom has 0.5mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both white mushroom and russet potato are high in potassium. Russet potato has 31% more potassium than white mushroom - white mushroom has 318mg of potassium per 100 grams and russet potato has 417mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, white mushroom has more linoleic acid than russet potato per 100 grams.
| White Mushroom | Russet Potato | |
|---|---|---|
| linoleic acid | 0.16 G | 0.032 G |
| Total | 0.16 G | 0.032 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: White Mushroom (Mushrooms, white, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
White Mushroom g
()
|
Daily Values (%) |
Russet Potato 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 white mushroom or russet potato contain more calories in 100 grams?White mushroom has 70% less calories than russet potato - white mushroom has 22 calories in 100g and russet potato has 79 calories.
Is white mushroom or russet potato better for protein?
White mushroom and russet potato contain similar amounts of protein - white mushroom has 3.1g of protein per 100 grams and russet potato has 2.1g of protein.
Does white mushroom or russet potato have more carbohydrates?
By weight, white mushroom has 4.5 times fewer carbohydrates than russet potato - white mushroom has 3.3g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in white mushroom are made of 70% sugar and 30% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does white mushroom or russet potato contain more potassium?
Both white mushroom and russet potato are high in potassium. Russet potato has 30% more potassium than white mushroom - white mushroom has 318mg of potassium in 100 grams and russet potato has 417mg of potassium.