White Rice vs. Mushroom
Nutrition comparison of Cooked White Rice and Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and mushroom:
- Mushroom has signficantly less carbohydrates than white rice.
- Mushroom is an excellent source of potassium.
- White rice has more thiamin and folate, however, mushroom contains more riboflavin, pantothenic acid and Vitamin B12.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Mushroom (Mushrooms, white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and mushroom has 83% less calories than white rice - white rice has 130 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and lighter in fat compared to mushroom per calorie. White rice has a macronutrient ratio of 8:91:2 and for mushroom, 44:47:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Mushroom | |
|---|---|---|
| Protein | 8% | 44% |
| Carbohydrates | 91% | 47% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Mushroom has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Mushroom has 233% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
White rice has less sugar than mushroom - mushroom has 2g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and mushroom contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both white rice and mushroom are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Mushroom has more Vitamin C than white rice - mushroom has 2.1mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than white rice - mushroom has 7iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Mushroom and white rice contain similar amounts of Vitamin E - mushroom has 0.01mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and folate, however, mushroom contains more riboflavin, pantothenic acid and Vitamin B12. Both white rice and mushroom contain significant amounts of niacin and Vitamin B6.
| White Rice | Mushroom | |
|---|---|---|
| Thiamin | 0.167 MG | 0.081 MG |
| Riboflavin | 0.016 MG | 0.402 MG |
| Niacin | 1.835 MG | 3.607 MG |
| Pantothenic acid | 0.411 MG | 1.497 MG |
| Vitamin B6 | 0.05 MG | 0.104 MG |
| Folate | 58 UG | 17 UG |
| Vitamin B12 | ~ | 0.04 UG |
Minerals
calcium
White rice and mushroom contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
White rice has 198% more iron than mushroom - white rice has 1.5mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Mushroom is an excellent source of potassium and it has 997% more potassium than white rice - white rice has 29mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than white rice per 100 grams.
| White Rice | Mushroom | |
|---|---|---|
| linoleic acid | 0.046 G | 0.16 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Mushroom (Mushrooms, white, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Mushroom g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 rice or mushroom contain more calories in 100 grams?White rice is high in calories and mushroom has 80% less calories than white rice - white rice has 130 calories in 100g and mushroom has 22 calories.
Is white rice or mushroom better for protein?
White rice and mushroom contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and mushroom has 3.1g of protein.
Does white rice or mushroom have more carbohydrates?
By weight, mushroom has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does white rice or mushroom contain more potassium?
Mushroom is a rich source of potassium and it has 1000% more potassium than white rice - white rice has 29mg of potassium in 100 grams and mushroom has 318mg of potassium.