Mushroom vs. Asparagus

Nutrition comparison of Mushroom and Asparagus


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mushroom versus asparagus (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mushroom and asparagus:

  • Both asparagus and mushroom are high in potassium.
  • Asparagus is a great source of dietary fiber and iron.
  • Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, asparagus contains more folate.
Detailed nutritional comparison of mushroom and asparagus is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mushroom src
Image of Asparagus src

Calories and Carbs

calories

Asparagus and mushroom contain similar amounts of calories - asparagus has 20 calories per 100 grams and mushroom has 22 calories.

For macronutrient ratios, mushroom is heavier in protein, lighter in carbs and heavier in fat compared to asparagus per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mushroom Asparagus
Protein 44% 34%
Carbohydrates 47% 61%
Fat 9% 5%
Alcohol ~ ~

carbohydrates

Both asparagus and mushroom are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.

The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.

dietary fiber

Asparagus is a great source of dietary fiber and it has 110% more dietary fiber than mushroom - asparagus has 2.1g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.

sugar

Asparagus and mushroom contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and mushroom has 2g of sugar.

Protein

protein

Asparagus and mushroom contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and mushroom has 3.1g of protein.

Fat

saturated fat

Both asparagus and mushroom are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.

Vitamins

Vitamin C

Asparagus has 167% more Vitamin C than mushroom - asparagus has 5.6mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.

Vitamin A

Asparagus has more Vitamin A than mushroom - asparagus has 38ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.

Vitamin D

Mushroom has more Vitamin D than asparagus - mushroom has 7iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.

Vitamin E

Asparagus and mushroom contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.

Vitamin K

Asparagus has more Vitamin K than mushroom - asparagus has 41.6ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.

The B Vitamins

Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, asparagus contains more folate. Both mushroom and asparagus contain significant amounts of thiamin and Vitamin B6.

Mushroom Asparagus
Thiamin 0.081 MG 0.143 MG
Riboflavin 0.402 MG 0.141 MG
Niacin 3.607 MG 0.978 MG
Pantothenic acid 1.497 MG 0.274 MG
Vitamin B6 0.104 MG 0.091 MG
Folate 17 UG 52 UG
Vitamin B12 0.04 UG ~

Minerals

calcium

Asparagus has 700% more calcium than mushroom - asparagus has 24mg of calcium per 100 grams and mushroom has 3mg of calcium.

iron

Asparagus is a great source of iron and it has 328% more iron than mushroom - asparagus has 2.1mg of iron per 100 grams and mushroom has 0.5mg of iron.

potassium

Both asparagus and mushroom are high in potassium. Mushroom has 57% more potassium than asparagus - asparagus has 202mg 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 asparagus per 100 grams.

Mushroom Asparagus
linoleic acid 0.16 G 0.04 G
Total 0.16 G 0.04 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: Mushroom (Mushrooms, white, raw) and Asparagus (Asparagus, raw) .

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FAQ

Does asparagus or mushroom contain more calories in 100 grams?
Asparagus and mushroom contain similar amounts of calories - asparagus has 20 calories in 100g and mushroom has 22 calories.

Is asparagus or mushroom better for protein?
Asparagus and mushroom contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and mushroom has 3.1g of protein.

Does asparagus or mushroom have more carbohydrates?
By weight, both asparagus and mushroom are low in carbohydrates - asparagus has 3.9g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.

Does asparagus or mushroom contain more potassium?
Both asparagus and mushroom are high in potassium. Mushroom has 60% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and mushroom has 318mg of potassium.

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