Mushroom vs. Arugula
Nutrition comparison of Mushroom and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and arugula:
- Both arugula and mushroom are high in potassium.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, arugula contains more folate.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and mushroom contain similar amounts of calories - arugula has 25 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is lighter in protein, heavier in fat and similar to arugula for carbs. Mushroom has a macronutrient ratio of 44:47:9 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Arugula | |
|---|---|---|
| Protein | 44% | 50% |
| Carbohydrates | 47% | 50% |
| Fat | 9% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and mushroom are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Arugula has 60% more dietary fiber than mushroom - arugula has 1.6g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Arugula and mushroom contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Arugula and mushroom contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both arugula and mushroom are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 614% more Vitamin C than mushroom - arugula has 15mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than mushroom - arugula has 119ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than arugula - mushroom has 7iu of Vitamin D per 100 grams and arugula does not contain significant amounts.
Vitamin E
Arugula and mushroom contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than mushroom - arugula has 108.6ug 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, arugula contains more folate. Both mushroom and arugula contain significant amounts of thiamin and Vitamin B6.
| Mushroom | Arugula | |
|---|---|---|
| Thiamin | 0.081 MG | 0.044 MG |
| Riboflavin | 0.402 MG | 0.086 MG |
| Niacin | 3.607 MG | 0.305 MG |
| Pantothenic acid | 1.497 MG | 0.437 MG |
| Vitamin B6 | 0.104 MG | 0.073 MG |
| Folate | 17 UG | 97 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Arugula is an excellent source of calcium and it has 52 times more calcium than mushroom - arugula has 160mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Arugula has 192% more iron than mushroom - arugula has 1.5mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both arugula and mushroom are high in potassium. Arugula has 16% more potassium than mushroom - arugula has 369mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both mushroom and arugula contain significant amounts of linoleic acid.
| Mushroom | Arugula | |
|---|---|---|
| linoleic acid | 0.16 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.16 G | 0.132 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.
Mushroom g
()
|
Daily Values (%) |
Arugula 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 arugula or mushroom contain more calories in 100 grams?Arugula and mushroom contain similar amounts of calories - arugula has 25 calories in 100g and mushroom has 22 calories.
Is arugula or mushroom better for protein?
Arugula and mushroom contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and mushroom has 3.1g of protein.
Does arugula or mushroom have more carbohydrates?
By weight, both arugula and mushroom are low in carbohydrates - arugula has 3.7g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.
Does arugula or mushroom contain more calcium?
Arugula is a rich source of calcium and it has 52 times more calcium than mushroom - arugula has 160mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does arugula or mushroom contain more potassium?
Both arugula and mushroom are high in potassium. Arugula has 20% more potassium than mushroom - arugula has 369mg of potassium in 100 grams and mushroom has 318mg of potassium.