Mushroom vs. Spinach
Nutrition comparison of Mushroom and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and spinach:
- Both spinach and mushroom are high in potassium.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, spinach contains more folate.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and mushroom contain similar amounts of calories - spinach has 23 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in protein and similar to spinach for carbs and fat. Mushroom has a macronutrient ratio of 44:47:10 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Spinach | |
|---|---|---|
| Protein | 44% | 39% |
| Carbohydrates | 47% | 49% |
| Fat | 10% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and mushroom are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 120% more dietary fiber than mushroom - spinach has 2.2g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Spinach and mushroom contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Spinach and mushroom contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both spinach and mushroom are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 12 times more Vitamin C than mushroom - spinach has 28.1mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than mushroom - spinach has 469ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than spinach - mushroom has 7iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 202 times more Vitamin E than mushroom - spinach has 2mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than mushroom - spinach has 482.9ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, spinach contains more folate. Both mushroom and spinach contain significant amounts of thiamin and Vitamin B6.
| Mushroom | Spinach | |
|---|---|---|
| Thiamin | 0.081 MG | 0.078 MG |
| Riboflavin | 0.402 MG | 0.189 MG |
| Niacin | 3.607 MG | 0.724 MG |
| Pantothenic acid | 1.497 MG | 0.065 MG |
| Vitamin B6 | 0.104 MG | 0.195 MG |
| Folate | 17 UG | 194 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Spinach is an excellent source of calcium and it has 32 times more calcium than mushroom - spinach has 99mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Spinach is a great source of iron and it has 442% more iron than mushroom - spinach has 2.7mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both spinach and mushroom are high in potassium. Spinach has 75% more potassium than mushroom - spinach has 558mg 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 spinach per 100 grams.
| Mushroom | Spinach | |
|---|---|---|
| linoleic acid | 0.16 G | 0.026 G |
| Total | 0.16 G | 0.026 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 Spinach .
Mushroom g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
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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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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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% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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| UG % |
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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 spinach or mushroom contain more calories in 100 grams?Spinach and mushroom contain similar amounts of calories - spinach has 23 calories in 100g and mushroom has 22 calories.
Is spinach or mushroom better for protein?
Spinach and mushroom contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and mushroom has 3.1g of protein.
Does spinach or mushroom have more carbohydrates?
By weight, both spinach and mushroom are low in carbohydrates - spinach has 3.6g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does spinach or mushroom contain more calcium?
Spinach is a rich source of calcium and it has 32 times more calcium than mushroom - spinach has 99mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does spinach or mushroom contain more potassium?
Both spinach and mushroom are high in potassium. Spinach has 80% more potassium than mushroom - spinach has 558mg of potassium in 100 grams and mushroom has 318mg of potassium.