Mushroom vs. Almonds
Nutrition comparison of Mushroom and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and almonds:
- Both almonds and mushroom are high in potassium.
- Almond has more thiamin, riboflavin and folate, however, mushroom contains more pantothenic acid and Vitamin B12.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron and protein.
- Mushroom has 5.6 times less carbohydrates than almond.
- Mushroom has signficantly less saturated fat than almond.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and mushroom has 96% less calories than almond - almond has 579 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is much heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Mushroom has a macronutrient ratio of 44:47:10 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Almonds | |
|---|---|---|
| Protein | 44% | 14% |
| Carbohydrates | 47% | 14% |
| Fat | 10% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Mushroom has 5.6 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 11 times more dietary fiber than mushroom - almond has 12.5g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Almonds and mushroom contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 584% more protein than mushroom - almond has 21.2g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Mushroom has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
trans fat
Both almonds and mushroom are low in trans fat - almond has 0.02g of trans fat per 100 grams and mushroom does not contain significant amounts.
Vitamins
Vitamin C
Mushroom has more Vitamin C than almond - mushroom has 2.1mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and mushroom contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than almond - mushroom has 7iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 2562 times more Vitamin E than mushroom - almond has 25.6mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
The B Vitamins
Almond has more thiamin, riboflavin and folate, however, mushroom contains more pantothenic acid and Vitamin B12. Both mushroom and almonds contain significant amounts of niacin and Vitamin B6.
| Mushroom | Almonds | |
|---|---|---|
| Thiamin | 0.081 MG | 0.205 MG |
| Riboflavin | 0.402 MG | 1.138 MG |
| Niacin | 3.607 MG | 3.618 MG |
| Pantothenic acid | 1.497 MG | 0.471 MG |
| Vitamin B6 | 0.104 MG | 0.137 MG |
| Folate | 17 UG | 44 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Almond is an excellent source of calcium and it has 88 times more calcium than mushroom - almond has 269mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Almond is an excellent source of iron and it has 642% more iron than mushroom - almond has 3.7mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both almonds and mushroom are high in potassium. Almond has 131% more potassium than mushroom - almond has 733mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than mushroom per 100 grams.
| Mushroom | Almonds | |
|---|---|---|
| linoleic acid | 0.16 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.16 G | 12.326 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 Mushroom or Almonds .
Mushroom 100g
(
100 g
)
|
Daily Values (%) |
Almonds 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 22KCAL 1% |
|
5% | calories | >999% |
|
579KCAL 29% | |
| 3.3G 1% |
|
5% | carbohydrates | 567% |
|
22G 9% | |
| 1G 4% |
|
5% | dietary fiber | >999% |
|
13G 50% | |
| 2G | 5% | sugar | 120% | 4.4G | |||
| 0.34G 1% |
|
5% | total fat | >999% |
|
50G 78% | |
| 0.05G 0.3% |
|
5% | saturated fat | >999% |
|
3.8G 21% | |
| 5% | monounsaturated fat | >999% | 32G | ||||
| 0.16G | 5% | polyunsaturated fat | >999% | 12G | |||
| 5% | trans fat | >999% | 0.02G | ||||
| 5MG 0.3% |
|
400% | sodium | 5% |
|
1MG 0.1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
0.6UG 0.1% | ||
| 2.1MG 3% |
|
>999% | Vitamin C | 5% |
|
||
| 7IU 1% |
|
>999% | Vitamin D | 5% |
|
||
| 3MG 0.3% |
|
5% | calcium | >999% |
|
269MG 27% | |
| 0.5MG 3% |
|
5% | iron | 640% |
|
3.7MG 21% | |
| 9MG 3% |
|
5% | magnesium | >999% |
|
270MG 87% | |
| 318MG 14% |
|
5% | potassium | 131% |
|
733MG 32% | |
| 0.08MG 7% |
|
5% | thiamin (Vit B1) | 162% |
|
0.21MG 19% | |
| 0.4MG 37% |
|
5% | riboflavin (Vit B2) | 175% |
|
1.1MG 104% | |
| 3.6MG 26% |
|
5% | niacin (Vit B3) | 5% |
|
3.6MG 26% | |
| 0.1MG 8% |
|
5% | Vitamin B6 | 40% |
|
0.14MG 11% | |
| 1.5MG 30% |
|
219% | pantothenic acid (Vit B5) | 5% |
|
0.47MG 9% | |
| 17UG 4% |
|
5% | folate (Vit B9) | 159% |
|
44UG 11% | |
| 0.04UG 2% |
|
>999% | Vitamin B12 | 5% |
|
||
| 0.01MG 0.1% |
|
5% | Vitamin E | >999% |
|
26MG 171% | |
| 3.1G 6% |
|
5% | protein | 577% |
|
21G 42% | |
| 17MG 4% |
|
5% | choline | 206% |
|
52MG 12% | |
| 0.32MG 27% |
|
5% | copper | 212% |
|
1MG 86% | |
| 0.05MG 3% |
|
5% | manganese | >999% |
|
2.2MG 121% | |
| 86MG 12% |
|
5% | phosphorus | 459% |
|
481MG 69% | |
| 9.3UG 17% |
|
127% | selenium | 5% |
|
4.1UG 8% | |
| 0.52MG 7% |
|
5% | zinc | 496% |
|
3.1MG 39% | |
| 92G | >999% | Water | 5% | 4.4G | |||
| 5% | Starch | >999% | 0.72G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), Vitamin K, cholesterol. |
|||||||
FAQ
Does almonds or mushroom contain more calories in 100 grams?Almond is high in calories and mushroom has 100% less calories than almond - almond has 579 calories in 100g and mushroom has 22 calories.
Is almonds or mushroom better for protein?
Almond is a fantastic source of protein and it has 580% more protein than mushroom - almond has 21.2g of protein per 100 grams and mushroom has 3.1g of protein.
Does almonds or mushroom have more carbohydrates?
By weight, mushroom has 5.6 times fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does almonds or mushroom contain more calcium?
Almond is a rich source of calcium and it has 88 times more calcium than mushroom - almond has 269mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does almonds or mushroom contain more iron?
Almond is an abundant source of iron and it has 640% more iron than mushroom - almond has 3.7mg of iron in 100 grams and mushroom has 0.5mg of iron.
Does almonds or mushroom contain more potassium?
Both almonds and mushroom are high in potassium. Almond has 130% more potassium than mushroom - almond has 733mg of potassium in 100 grams and mushroom has 318mg of potassium.