Mushroom vs. Cauliflower

Nutrition comparison of Mushroom and Cauliflower


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

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

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

  • Both cauliflower and mushroom are high in potassium.
  • Cauliflower is an excellent source of Vitamin C.
  • Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, cauliflower contains more folate.
Detailed nutritional comparison of mushroom and cauliflower 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 Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mushroom src
Image of Cauliflower src

Here's an infographic summarizing the nutritional differences between mushroom and cauliflower. marks particularly rich nutrients.


Calories and Carbs

calories

Cauliflower and mushroom contain similar amounts of calories - cauliflower has 25 calories per 100 grams and mushroom has 22 calories.

For macronutrient ratios, mushroom is heavier in protein, lighter in carbs and similar to cauliflower for fat. Mushroom has a macronutrient ratio of 44:47:9 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mushroom Cauliflower
Protein 44% 26%
Carbohydrates 47% 66%
Fat 9% 8%
Alcohol ~ ~

carbohydrates

Both cauliflower and mushroom are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.

dietary fiber

Cauliflower has 100% more dietary fiber than mushroom - cauliflower has 2g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.

sugar

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

Protein

protein

Cauliflower and mushroom contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and mushroom has 3.1g of protein.

Fat

saturated fat

Both cauliflower and mushroom are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.

Vitamins

Vitamin C

Cauliflower is an excellent source of Vitamin C and it has 21 times more Vitamin C than mushroom - cauliflower has 48.2mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.

Vitamin D

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

Vitamin E

Cauliflower and mushroom contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.

Vitamin K

Cauliflower has more Vitamin K than mushroom - cauliflower has 15.5ug 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, cauliflower contains more folate. Both mushroom and cauliflower contain significant amounts of thiamin and Vitamin B6.

Mushroom Cauliflower
Thiamin 0.081 MG 0.05 MG
Riboflavin 0.402 MG 0.06 MG
Niacin 3.607 MG 0.507 MG
Pantothenic acid 1.497 MG 0.667 MG
Vitamin B6 0.104 MG 0.184 MG
Folate 17 UG 57 UG
Vitamin B12 0.04 UG ~

Minerals

calcium

Cauliflower has 633% more calcium than mushroom - cauliflower has 22mg of calcium per 100 grams and mushroom has 3mg of calcium.

iron

Cauliflower and mushroom contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and mushroom has 0.5mg of iron.

potassium

Both cauliflower and mushroom are high in potassium. Cauliflower is very similar to cauliflower for potassium - cauliflower has 299mg 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 cauliflower per 100 grams.

Mushroom Cauliflower
linoleic acid 0.16 G 0.016 G
other omega 6 ~ 0.003 G
Total 0.16 G 0.019 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 Cauliflower (Cauliflower, raw) .

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FAQ

Does cauliflower or mushroom contain more calories in 100 grams?
Cauliflower and mushroom contain similar amounts of calories - cauliflower has 25 calories in 100g and mushroom has 22 calories.

Is cauliflower or mushroom better for protein?
Cauliflower and mushroom contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and mushroom has 3.1g of protein.

Does cauliflower or mushroom have more carbohydrates?
By weight, both cauliflower and mushroom are low in carbohydrates - cauliflower has 5g of carbs for 100g and mushroom has 3.3g of carbohydrates.

Does cauliflower or mushroom contain more potassium?
Both cauliflower and mushroom are high in potassium. Cauliflower is very similar to cauliflower for potassium - cauliflower has 299mg of potassium in 100 grams and mushroom has 318mg of potassium.