White Mushroom vs. Onion
Nutrition comparison of White Mushroom and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white mushroom
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white mushroom and onion:
- White mushroom has 65% less carbohydrates than onion.
- White mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12.
- White mushroom is an excellent source of potassium.
USDA sources for nutritional information: White Mushroom (Mushrooms, white, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White mushroom and onion contain similar amounts of calories - white mushroom has 22 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, white mushroom is much heavier in protein, much lighter in carbs and heavier in fat compared to onion per calorie. White mushroom has a macronutrient ratio of 43:43:14 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Mushroom | Onion | |
|---|---|---|
| Protein | 43% | 11% |
| Carbohydrates | 43% | 87% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
White mushroom has 65% less carbohydrates than onion - white mushroom has 3.3g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Onion has 70% more dietary fiber than white mushroom - white mushroom has 1g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
White mushroom and onion contain similar amounts of sugar - white mushroom has 2g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
White mushroom has 181% more protein than onion - white mushroom has 3.1g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both white mushroom and onion are low in saturated fat - white mushroom has 0.05g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Onion has 252% more Vitamin C than white mushroom - white mushroom has 2.1mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Onion and white mushroom contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and white mushroom does not contain significant amounts.
Vitamin D
White mushroom has more Vitamin D than onion - white mushroom has 7iu of Vitamin D per 100 grams and onion does not contain significant amounts.
Vitamin E
White mushroom and onion contain similar amounts of Vitamin E - white mushroom has 0.01mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Onion and white mushroom contain similar amounts of Vitamin K - onion has 0.4ug 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. Both white mushroom and onion contain significant amounts of thiamin, Vitamin B6 and folate.
| White Mushroom | Onion | |
|---|---|---|
| Thiamin | 0.081 MG | 0.046 MG |
| Riboflavin | 0.402 MG | 0.027 MG |
| Niacin | 3.607 MG | 0.116 MG |
| Pantothenic acid | 1.497 MG | 0.123 MG |
| Vitamin B6 | 0.104 MG | 0.12 MG |
| Folate | 17 UG | 19 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Onion has 667% more calcium than white mushroom - white mushroom has 3mg of calcium per 100 grams and onion has 23mg of calcium.
iron
White mushroom and onion contain similar amounts of iron - white mushroom has 0.5mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
White mushroom is an excellent source of potassium and it has 118% more potassium than onion - white mushroom has 318mg of potassium per 100 grams and onion has 146mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, white mushroom has more linoleic acid than onion per 100 grams.
| White Mushroom | Onion | |
|---|---|---|
| linoleic acid | 0.16 G | 0.013 G |
| Total | 0.16 G | 0.013 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 Onion (Onions, raw) .
White Mushroom g
()
|
Daily Values (%) |
Onion 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% |
|
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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| 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 % |
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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 % | |
| 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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| UG % |
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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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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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UG % | |
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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 onion contain more calories in 100 grams?White mushroom and onion contain similar amounts of calories - white mushroom has 22 calories in 100g and onion has 40 calories.
Is white mushroom or onion better for protein?
White mushroom has 180% more protein than onion - white mushroom has 3.1g of protein per 100 grams and onion has 1.1g of protein.
Does white mushroom or onion have more carbohydrates?
By weight, white mushroom has 70% fewer carbohydrates than onion - white mushroom has 3.3g of carbs for 100g and onion has 9.3g of carbohydrates.
Does white mushroom or onion contain more potassium?
White mushroom is a rich source of potassium and it has 120% more potassium than onion - white mushroom has 318mg of potassium in 100 grams and onion has 146mg of potassium.