Mushroom vs. Collard Greens
Nutrition comparison of Mushroom and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and collard greens:
- Both collard greens and mushroom are high in potassium.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, collard green contains more folate.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Collard greens and mushroom contain similar amounts of calories - collard green has 32 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in protein, lighter in carbs and lighter in fat compared to collard greens per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Collard Greens | |
|---|---|---|
| Protein | 44% | 31% |
| Carbohydrates | 47% | 56% |
| Fat | 9% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard greens and mushroom contain similar amounts of carbs - collard green has 5.4g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Collard green is an excellent source of dietary fiber and it has 300% more dietary fiber than mushroom - collard green has 4g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Collard greens and mushroom contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Collard greens and mushroom contain similar amounts of protein - collard green has 3g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both collard greens and mushroom are low in saturated fat - collard green has 0.06g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 15 times more Vitamin C than mushroom - collard green has 35.3mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has more Vitamin A than mushroom - collard green has 251ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than collard green - mushroom has 7iu of Vitamin D per 100 grams and collard green does not contain significant amounts.
Vitamin E
Collard green has 225 times more Vitamin E than mushroom - collard green has 2.3mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has more Vitamin K than mushroom - collard green has 437.1ug 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, collard green contains more folate. Both mushroom and collard greens contain significant amounts of thiamin and Vitamin B6.
| Mushroom | Collard Greens | |
|---|---|---|
| Thiamin | 0.081 MG | 0.054 MG |
| Riboflavin | 0.402 MG | 0.13 MG |
| Niacin | 3.607 MG | 0.742 MG |
| Pantothenic acid | 1.497 MG | 0.267 MG |
| Vitamin B6 | 0.104 MG | 0.165 MG |
| Folate | 17 UG | 129 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Collard green is an excellent source of calcium and it has 76 times more calcium than mushroom - collard green has 232mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Collard greens and mushroom contain similar amounts of iron - collard green has 0.47mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both collard greens and mushroom are high in potassium. Mushroom has 49% more potassium than collard green - collard green has 213mg 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 collard greens contain significant amounts of linoleic acid.
| Mushroom | Collard Greens | |
|---|---|---|
| linoleic acid | 0.16 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.16 G | 0.084 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 Collard Greens (Collards, raw) .
Mushroom g
()
|
Daily Values (%) |
Collard Greens g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
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% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
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 % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
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% |
|
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% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
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 collard greens or mushroom contain more calories in 100 grams?Collard greens and mushroom contain similar amounts of calories - collard green has 32 calories in 100g and mushroom has 22 calories.
Is collard greens or mushroom better for protein?
Collard greens and mushroom contain similar amounts of protein - collard green has 3g of protein per 100 grams and mushroom has 3.1g of protein.
Does collard greens or mushroom have more carbohydrates?
By weight, collard greens and mushroom contain similar amounts of carbs - collard green has 5.4g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.
Does collard greens or mushroom contain more calcium?
Collard green is a rich source of calcium and it has 76 times more calcium than mushroom - collard green has 232mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does collard greens or mushroom contain more potassium?
Both collard greens and mushroom are high in potassium. Mushroom has 50% more potassium than collard green - collard green has 213mg of potassium in 100 grams and mushroom has 318mg of potassium.