Portabella Mushroom vs. Spinach
Nutrition comparison of Portabella Mushroom and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
portabella mushroom
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in portabella mushroom and spinach:
- Both spinach and portabella mushroom are high in potassium.
- Portabella mushroom has more 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: Portabella Mushroom (Mushrooms, portabella, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and portabella mushroom contain similar amounts of calories - spinach has 23 calories per 100 grams and portabella mushroom has 22 calories.
For macronutrient ratios, portabella mushroom is lighter in protein, heavier in carbs and similar to spinach for fat. Portabella mushroom has a macronutrient ratio of 30:57:13 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Portabella Mushroom | Spinach | |
|---|---|---|
| Protein | 30% | 39% |
| Carbohydrates | 57% | 49% |
| Fat | 13% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and portabella mushroom are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and portabella mushroom has 3.9g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 69% more dietary fiber than portabella mushroom - spinach has 2.2g of dietary fiber per 100 grams and portabella mushroom has 1.3g of dietary fiber.
sugar
Spinach and portabella mushroom contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and portabella mushroom has 2.5g of sugar.
Protein
protein
Spinach and portabella mushroom contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and portabella mushroom has 2.1g of protein.
Fat
saturated fat
Both spinach and portabella mushroom are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and portabella mushroom has 0.01g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than portabella mushroom - spinach has 28.1mg of Vitamin C per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than portabella mushroom - spinach has 469ug of Vitamin A per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin D
Portabella mushroom has more Vitamin D than spinach - portabella mushroom has 10iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 100 times more Vitamin E than portabella mushroom - spinach has 2mg of Vitamin E per 100 grams and portabella mushroom has 0.02mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than portabella mushroom - spinach has 482.9ug 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, spinach contains more folate. Both portabella mushroom and spinach contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Portabella Mushroom | Spinach | |
|---|---|---|
| Thiamin | 0.059 MG | 0.078 MG |
| Riboflavin | 0.13 MG | 0.189 MG |
| Niacin | 4.494 MG | 0.724 MG |
| Pantothenic acid | 1.14 MG | 0.065 MG |
| Vitamin B6 | 0.148 MG | 0.195 MG |
| Folate | 28 UG | 194 UG |
| Vitamin B12 | 0.05 UG | ~ |
Minerals
calcium
Spinach is an excellent source of calcium and it has 32 times more calcium than portabella mushroom - spinach has 99mg of calcium per 100 grams and portabella mushroom has 3mg of calcium.
iron
Spinach is a great source of iron and it has 774% more iron than portabella mushroom - spinach has 2.7mg of iron per 100 grams and portabella mushroom has 0.31mg of iron.
potassium
Both spinach and portabella mushroom are high in potassium. Spinach has 53% more potassium than portabella mushroom - spinach has 558mg of potassium per 100 grams and portabella mushroom has 364mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, portabella mushroom has more linoleic acid than spinach per 100 grams.
| Portabella Mushroom | Spinach | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.148 G | 0.026 G |
| Total | 0.151 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 Portabella Mushroom or Spinach .
Note: The specific food items compared are: Portabella Mushroom (Mushrooms, portabella, raw) and Spinach (Spinach, raw) .
Portabella Mushroom g
()
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Daily Values (%) |
Spinach g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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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 % | |
| 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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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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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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IU % | |
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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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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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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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| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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| UG % |
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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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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or portabella mushroom contain more calories in 100 grams?Spinach and portabella mushroom contain similar amounts of calories - spinach has 23 calories in 100g and portabella mushroom has 22 calories.
Is spinach or portabella mushroom better for protein?
Spinach and portabella mushroom contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and portabella mushroom has 2.1g of protein.
Does spinach or portabella mushroom have more carbohydrates?
By weight, both spinach and portabella mushroom are low in carbohydrates - spinach has 3.6g of carbs for 100g and portabella mushroom has 3.9g of carbohydrates.
Does spinach or portabella mushroom contain more calcium?
Spinach is a rich source of calcium and it has 32 times more calcium than portabella mushroom - spinach has 99mg of calcium in 100 grams and portabella mushroom has 3mg of calcium.
Does spinach or portabella mushroom contain more potassium?
Both spinach and portabella mushroom are high in potassium. Spinach has 50% more potassium than portabella mushroom - spinach has 558mg of potassium in 100 grams and portabella mushroom has 364mg of potassium.