Portabella Mushroom vs. Zucchini
Nutrition comparison of Portabella Mushroom and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
portabella mushroom
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in portabella mushroom and zucchini:
- Both portabella mushroom and zucchini are high in potassium.
- Portabella mushroom has more niacin, pantothenic acid and Vitamin B12.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Portabella Mushroom (Mushrooms, portabella, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Portabella mushroom and zucchini contain similar amounts of calories - portabella mushroom has 22 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, portabella mushroom is heavier in protein, lighter in carbs and similar to zucchini for fat. Portabella mushroom has a macronutrient ratio of 31:57:12 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Portabella Mushroom | Zucchini | |
|---|---|---|
| Protein | 31% | 24% |
| Carbohydrates | 57% | 62% |
| Fat | 12% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both portabella mushroom and zucchini are low in carbohydrates - portabella mushroom has 3.9g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
The carbs in portabella mushroom are made of 66% sugar and 34% dietary fiber, whereas the carbs in zucchini comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Portabella mushroom and zucchini contain similar amounts of dietary fiber - portabella mushroom has 1.3g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Portabella mushroom and zucchini contain similar amounts of sugar - portabella mushroom has 2.5g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Portabella mushroom and zucchini contain similar amounts of protein - portabella mushroom has 2.1g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both portabella mushroom and zucchini are low in saturated fat - portabella mushroom has 0.01g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has more Vitamin C than portabella mushroom - zucchini has 17.9mg of Vitamin C per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin A
Zucchini has more Vitamin A than portabella mushroom - zucchini has 10ug of Vitamin A per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin D
Portabella mushroom has more Vitamin D than zucchini - portabella mushroom has 10iu of Vitamin D per 100 grams and zucchini does not contain significant amounts.
Vitamin E
Portabella mushroom and zucchini contain similar amounts of Vitamin E - portabella mushroom has 0.02mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Zucchini and portabella mushroom contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and portabella mushroom does not contain significant amounts.
The B Vitamins
Portabella mushroom has more niacin, pantothenic acid and Vitamin B12. Both portabella mushroom and zucchini contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Portabella Mushroom | Zucchini | |
|---|---|---|
| Thiamin | 0.059 MG | 0.045 MG |
| Riboflavin | 0.13 MG | 0.094 MG |
| Niacin | 4.494 MG | 0.451 MG |
| Pantothenic acid | 1.14 MG | 0.204 MG |
| Vitamin B6 | 0.148 MG | 0.163 MG |
| Folate | 28 UG | 24 UG |
| Vitamin B12 | 0.05 UG | ~ |
Minerals
calcium
Zucchini has 433% more calcium than portabella mushroom - portabella mushroom has 3mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Portabella mushroom and zucchini contain similar amounts of iron - portabella mushroom has 0.31mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both portabella mushroom and zucchini are high in potassium. Portabella mushroom has 39% more potassium than zucchini - portabella mushroom has 364mg of potassium per 100 grams and zucchini has 261mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, portabella mushroom has more linoleic acid than zucchini per 100 grams.
| Portabella Mushroom | Zucchini | |
|---|---|---|
| other omega 6 | 0.003 G | 0.001 G |
| linoleic acid | 0.148 G | 0.03 G |
| Total | 0.151 G | 0.031 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: Portabella Mushroom (Mushrooms, portabella, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Portabella Mushroom g
()
|
Daily Values (%) |
Zucchini 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% |
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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 % | |
| 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 % | |
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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% |
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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 % | |
| 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% |
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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% |
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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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UG % | |
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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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MG % | |
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5% | selenium | 5% |
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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 portabella mushroom or zucchini contain more calories in 100 grams?Portabella mushroom and zucchini contain similar amounts of calories - portabella mushroom has 22 calories in 100g and zucchini has 17 calories.
Is portabella mushroom or zucchini better for protein?
Portabella mushroom and zucchini contain similar amounts of protein - portabella mushroom has 2.1g of protein per 100 grams and zucchini has 1.2g of protein.
Does portabella mushroom or zucchini have more carbohydrates?
By weight, both portabella mushroom and zucchini are low in carbohydrates - portabella mushroom has 3.9g of carbs for 100g and zucchini has 3.1g of carbohydrates. the carbs in portabella mushroom are made of 70% sugar and 30% dietary fiber, whereas the carbs in zucchini comprise of 70% sugar and 30% dietary fiber.
Does portabella mushroom or zucchini contain more potassium?
Both portabella mushroom and zucchini are high in potassium. Portabella mushroom has 40% more potassium than zucchini - portabella mushroom has 364mg of potassium in 100 grams and zucchini has 261mg of potassium.