White Mushroom vs. Spinach
Nutrition comparison of White Mushroom and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white mushroom
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white mushroom and spinach:
- Both spinach and white mushroom are high in potassium.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- White mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, spinach contains more folate.
USDA sources for nutritional information: White Mushroom (Mushrooms, white, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and white mushroom contain similar amounts of calories - spinach has 23 calories per 100 grams and white mushroom has 22 calories.
For macronutrient ratios, white mushroom is heavier in protein and similar to spinach for carbs and fat. White mushroom has a macronutrient ratio of 44:47:10 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Mushroom | Spinach | |
|---|---|---|
| Protein | 44% | 39% |
| Carbohydrates | 47% | 49% |
| Fat | 10% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and white mushroom are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and white mushroom has 3.3g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 120% more dietary fiber than white mushroom - spinach has 2.2g of dietary fiber per 100 grams and white mushroom has 1g of dietary fiber.
sugar
Spinach and white mushroom contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and white mushroom has 2g of sugar.
Protein
protein
Spinach and white mushroom contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and white mushroom has 3.1g of protein.
Fat
saturated fat
Both spinach and white mushroom are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and white mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 12 times more Vitamin C than white mushroom - spinach has 28.1mg of Vitamin C per 100 grams and white mushroom has 2.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than white mushroom - spinach has 469ug of Vitamin A per 100 grams and white mushroom does not contain significant amounts.
Vitamin D
White mushroom has more Vitamin D than spinach - white mushroom has 7iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 202 times more Vitamin E than white mushroom - spinach has 2mg of Vitamin E per 100 grams and white mushroom has 0.01mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than white mushroom - spinach has 482.9ug 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, spinach contains more folate. Both white mushroom and spinach contain significant amounts of thiamin and Vitamin B6.
| White Mushroom | Spinach | |
|---|---|---|
| Thiamin | 0.081 MG | 0.078 MG |
| Riboflavin | 0.402 MG | 0.189 MG |
| Niacin | 3.607 MG | 0.724 MG |
| Pantothenic acid | 1.497 MG | 0.065 MG |
| Vitamin B6 | 0.104 MG | 0.195 MG |
| Folate | 17 UG | 194 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Spinach is an excellent source of calcium and it has 32 times more calcium than white mushroom - spinach has 99mg of calcium per 100 grams and white mushroom has 3mg of calcium.
iron
Spinach is a great source of iron and it has 442% more iron than white mushroom - spinach has 2.7mg of iron per 100 grams and white mushroom has 0.5mg of iron.
potassium
Both spinach and white mushroom are high in potassium. Spinach has 75% more potassium than white mushroom - spinach has 558mg of potassium per 100 grams and white mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, white mushroom has more linoleic acid than spinach per 100 grams.
| White Mushroom | Spinach | |
|---|---|---|
| linoleic acid | 0.16 G | 0.026 G |
| Total | 0.16 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 White Mushroom or Spinach .
Note: The specific food items compared are: White Mushroom (Mushrooms, white, raw) and Spinach (Spinach, raw) .
White Mushroom g
()
|
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 % | |
| 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 % | |
| MG % |
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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 % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| 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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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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MG % | |
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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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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 spinach or white mushroom contain more calories in 100 grams?Spinach and white mushroom contain similar amounts of calories - spinach has 23 calories in 100g and white mushroom has 22 calories.
Is spinach or white mushroom better for protein?
Spinach and white mushroom contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and white mushroom has 3.1g of protein.
Does spinach or white mushroom have more carbohydrates?
By weight, both spinach and white mushroom are low in carbohydrates - spinach has 3.6g of carbs for 100g and white mushroom has 3.3g of carbohydrates.
Does spinach or white mushroom contain more calcium?
Spinach is a rich source of calcium and it has 32 times more calcium than white mushroom - spinach has 99mg of calcium in 100 grams and white mushroom has 3mg of calcium.
Does spinach or white mushroom contain more potassium?
Both spinach and white mushroom are high in potassium. Spinach has 80% more potassium than white mushroom - spinach has 558mg of potassium in 100 grams and white mushroom has 318mg of potassium.