White Mushroom vs. Cashews
Nutrition comparison of White Mushroom and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white mushroom
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white mushroom and cashews:
- Both white mushroom and cashews are high in potassium.
- Cashew has more thiamin and Vitamin B6, however, white mushroom contains more riboflavin, niacin and Vitamin B12.
- Cashew has signficantly more calcium than white mushroom.
- Cashew is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: White Mushroom (Mushrooms, white, raw) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and white mushroom has 96% less calories than cashew - white mushroom has 22 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, white mushroom is much heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. White mushroom has a macronutrient ratio of 44:47:9 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Mushroom | Cashews | |
|---|---|---|
| Protein | 44% | 13% |
| Carbohydrates | 47% | 21% |
| Fat | 9% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and white mushroom has 89% less carbohydrates than cashew - white mushroom has 3.3g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 230% more dietary fiber than white mushroom - white mushroom has 1g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
White mushroom and cashews contain similar amounts of sugar - white mushroom has 2g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 490% more protein than white mushroom - white mushroom has 3.1g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and white mushroom has 99% less saturated fat than cashew - white mushroom has 0.05g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
White mushroom and cashews contain similar amounts of Vitamin C - white mushroom has 2.1mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin D
White mushroom has more Vitamin D than cashew - white mushroom has 7iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
White mushroom and cashews contain similar amounts of Vitamin E - white mushroom has 0.01mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than white mushroom - cashew has 34.1ug of Vitamin K per 100 grams and white mushroom does not contain significant amounts.
The B Vitamins
Cashew has more thiamin and Vitamin B6, however, white mushroom contains more riboflavin, niacin and Vitamin B12. Both white mushroom and cashews contain significant amounts of pantothenic acid and folate.
| White Mushroom | Cashews | |
|---|---|---|
| Thiamin | 0.081 MG | 0.423 MG |
| Riboflavin | 0.402 MG | 0.058 MG |
| Niacin | 3.607 MG | 1.062 MG |
| Pantothenic acid | 1.497 MG | 0.864 MG |
| Vitamin B6 | 0.104 MG | 0.417 MG |
| Folate | 17 UG | 25 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Cashew has signficantly more calcium than white mushroom - white mushroom has 3mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 12 times more iron than white mushroom - white mushroom has 0.5mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both white mushroom and cashews are high in potassium. Cashew has 108% more potassium than white mushroom - white mushroom has 318mg of potassium per 100 grams and cashew has 660mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than white mushroom per 100 grams.
| White Mushroom | Cashews | |
|---|---|---|
| linoleic acid | 0.16 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.16 G | 8.048 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 Cashews (Nuts, cashew nuts, raw) .
White Mushroom g
()
|
Daily Values (%) |
Cashews g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cashews contain more calories in 100 grams?Cashew is high in calories and white mushroom has 100% less calories than cashew - white mushroom has 22 calories in 100g and cashew has 553 calories.
Is white mushroom or cashews better for protein?
Cashew is a fantastic source of protein and it has 490% more protein than white mushroom - white mushroom has 3.1g of protein per 100 grams and cashew has 18.2g of protein.
Does white mushroom or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and white mushroom has 90% fewer carbohydrates than cashew - white mushroom has 3.3g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does white mushroom or cashews contain more iron?
Cashew is an abundant source of iron and it has 12 times more iron than white mushroom - white mushroom has 0.5mg of iron in 100 grams and cashew has 6.7mg of iron.
Does white mushroom or cashews contain more potassium?
Both white mushroom and cashews are high in potassium. Cashew has 110% more potassium than white mushroom - white mushroom has 318mg of potassium in 100 grams and cashew has 660mg of potassium.