Quinoa vs. White Mushroom
Nutrition comparison of Cooked Quinoa and White Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
white mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and white mushroom:
- Quinoa is a great source of dietary fiber.
- White mushroom has 5.5 times less carbohydrates than quinoa.
- White mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, quinoa contains more folate.
- White mushroom is an excellent source of potassium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and White Mushroom (Mushrooms, white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and white mushroom has 82% less calories than quinoa - quinoa has 120 calories per 100 grams and white mushroom has 22 calories.
For macronutrient ratios, quinoa is much lighter in protein, much heavier in carbs and heavier in fat compared to white mushroom per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for white mushroom, 44:47:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | White Mushroom | |
|---|---|---|
| Protein | 15% | 44% |
| Carbohydrates | 71% | 47% |
| Fat | 15% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
White mushroom has 5.5 times less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and white mushroom has 3.3g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in white mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Quinoa is a great source of dietary fiber and it has 180% more dietary fiber than white mushroom - quinoa has 2.8g of dietary fiber per 100 grams and white mushroom has 1g of dietary fiber.
sugar
Quinoa and white mushroom contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and white mushroom has 2g of sugar.
Protein
protein
Quinoa and white mushroom contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and white mushroom has 3.1g of protein.
Fat
saturated fat
Both quinoa and white mushroom are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and white mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
White mushroom has more Vitamin C than quinoa - white mushroom has 2.1mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Quinoa and white mushroom contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and white mushroom does not contain significant amounts.
Vitamin D
White mushroom has more Vitamin D than quinoa - white mushroom has 7iu of Vitamin D per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and white mushroom contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and white mushroom has 0.01mg of Vitamin E.
The B Vitamins
White mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, quinoa contains more folate. Both quinoa and white mushroom contain significant amounts of thiamin and Vitamin B6.
| Quinoa | White Mushroom | |
|---|---|---|
| Thiamin | 0.107 MG | 0.081 MG |
| Riboflavin | 0.11 MG | 0.402 MG |
| Niacin | 0.412 MG | 3.607 MG |
| Pantothenic acid | ~ | 1.497 MG |
| Vitamin B6 | 0.123 MG | 0.104 MG |
| Folate | 42 UG | 17 UG |
| Vitamin B12 | ~ | 0.04 UG |
Minerals
calcium
Quinoa has 467% more calcium than white mushroom - quinoa has 17mg of calcium per 100 grams and white mushroom has 3mg of calcium.
iron
Quinoa has 198% more iron than white mushroom - quinoa has 1.5mg of iron per 100 grams and white mushroom has 0.5mg of iron.
potassium
White mushroom is an excellent source of potassium and it has 85% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and white mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than white mushroom per 100 grams.
| Quinoa | White Mushroom | |
|---|---|---|
| linoleic acid | 0.974 G | 0.16 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.16 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: Quinoa (Quinoa, cooked) and White Mushroom (Mushrooms, white, raw) .
Cooked Quinoa g
()
|
Daily Values (%) |
White Mushroom 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 % | |
| 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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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| 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 % | |
| 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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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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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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UG % | |
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5% | copper | 5% |
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MG % | |
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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% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does quinoa or white mushroom contain more calories in 100 grams?Quinoa is high in calories and white mushroom has 80% less calories than quinoa - quinoa has 120 calories in 100g and white mushroom has 22 calories.
Is quinoa or white mushroom better for protein?
Quinoa and white mushroom contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and white mushroom has 3.1g of protein.
Does quinoa or white mushroom have more carbohydrates?
By weight, white mushroom has 5.5 times fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and white mushroom has 3.3g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in white mushroom comprise of 70% sugar and 30% dietary fiber.
Does quinoa or white mushroom contain more potassium?
White mushroom is a rich source of potassium and it has 90% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and white mushroom has 318mg of potassium.