White Mushroom vs. Cauliflower
Nutrition comparison of White Mushroom and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white mushroom
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white mushroom and cauliflower:
- Both white mushroom and cauliflower are high in potassium.
- Cauliflower is an excellent source of Vitamin C.
- White mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, cauliflower contains more folate.
USDA sources for nutritional information: White Mushroom (Mushrooms, white, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White mushroom and cauliflower contain similar amounts of calories - white mushroom has 22 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, white mushroom is heavier in protein, lighter in carbs and similar to cauliflower for fat. White mushroom has a macronutrient ratio of 44:47:10 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Mushroom | Cauliflower | |
|---|---|---|
| Protein | 44% | 25% |
| Carbohydrates | 47% | 66% |
| Fat | 10% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both white mushroom and cauliflower are low in carbohydrates - white mushroom has 3.3g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has 100% more dietary fiber than white mushroom - white mushroom has 1g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
White mushroom and cauliflower contain similar amounts of sugar - white mushroom has 2g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
White mushroom and cauliflower contain similar amounts of protein - white mushroom has 3.1g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both white mushroom and cauliflower are low in saturated fat - white mushroom has 0.05g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 21 times more Vitamin C than white mushroom - white mushroom has 2.1mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin D
White mushroom has more Vitamin D than cauliflower - white mushroom has 7iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
White mushroom and cauliflower contain similar amounts of Vitamin E - white mushroom has 0.01mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Cauliflower has more Vitamin K than white mushroom - cauliflower has 15.5ug 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, cauliflower contains more folate. Both white mushroom and cauliflower contain significant amounts of thiamin and Vitamin B6.
| White Mushroom | Cauliflower | |
|---|---|---|
| Thiamin | 0.081 MG | 0.05 MG |
| Riboflavin | 0.402 MG | 0.06 MG |
| Niacin | 3.607 MG | 0.507 MG |
| Pantothenic acid | 1.497 MG | 0.667 MG |
| Vitamin B6 | 0.104 MG | 0.184 MG |
| Folate | 17 UG | 57 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Cauliflower has 633% more calcium than white mushroom - white mushroom has 3mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
White mushroom and cauliflower contain similar amounts of iron - white mushroom has 0.5mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both white mushroom and cauliflower are high in potassium. White mushroom has a little more potassium (6%) than cauliflower by weight - white mushroom has 318mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, white mushroom has more linoleic acid than cauliflower per 100 grams.
| White Mushroom | Cauliflower | |
|---|---|---|
| linoleic acid | 0.16 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.16 G | 0.019 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 White Mushroom or Cauliflower .
Note: The specific food items compared are: White Mushroom (Mushrooms, white, raw) and Cauliflower (Cauliflower, raw) .
White Mushroom g
()
|
Daily Values (%) |
Cauliflower 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 % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
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% |
|
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 % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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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% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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| MG % |
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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 white mushroom or cauliflower contain more calories in 100 grams?White mushroom and cauliflower contain similar amounts of calories - white mushroom has 22 calories in 100g and cauliflower has 25 calories.
Is white mushroom or cauliflower better for protein?
White mushroom and cauliflower contain similar amounts of protein - white mushroom has 3.1g of protein per 100 grams and cauliflower has 1.9g of protein.
Does white mushroom or cauliflower have more carbohydrates?
By weight, both white mushroom and cauliflower are low in carbohydrates - white mushroom has 3.3g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does white mushroom or cauliflower contain more potassium?
Both white mushroom and cauliflower are high in potassium. White mushroom has a little more potassium ( 10%) than cauliflower by weight - white mushroom has 318mg of potassium in 100 grams and cauliflower has 299mg of potassium.