Mushroom vs. Garlic

Nutrition comparison of Mushroom and Garlic


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

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

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

  • Both garlic and mushroom are high in potassium.
  • Garlic has more thiamin and Vitamin B6, however, mushroom contains more riboflavin, niacin, pantothenic acid, folate and Vitamin B12.
  • Garlic is a great source of dietary fiber.
  • Garlic is an excellent source of Vitamin C and calcium.
Detailed nutritional comparison of mushroom and garlic 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 Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mushroom src
Image of Garlic src

Calories and Carbs

calories

Garlic is high in calories and mushroom has 85% less calories than garlic - garlic has 149 calories per 100 grams and mushroom has 22 calories.

For macronutrient ratios, mushroom is much heavier in protein, much lighter in carbs and heavier in fat compared to garlic per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mushroom Garlic
Protein 44% 16%
Carbohydrates 47% 82%
Fat 9% 3%
Alcohol ~ ~

carbohydrates

Garlic is high in carbohydrates and mushroom has 90% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.

dietary fiber

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

sugar

Garlic and mushroom contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and mushroom has 2g of sugar.



Protein

protein

Garlic has 106% more protein than mushroom - garlic has 6.4g of protein per 100 grams and mushroom has 3.1g of protein.

Fat

saturated fat

Both garlic and mushroom are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has 13 times more Vitamin C than mushroom - garlic has 31.2mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.

Vitamin A

Garlic and mushroom contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.

Vitamin D

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

Vitamin E

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

Vitamin K

Garlic and mushroom contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.

The B Vitamins

Garlic has more thiamin and Vitamin B6, however, mushroom contains more riboflavin, niacin, pantothenic acid, folate and Vitamin B12.

Mushroom Garlic
Thiamin 0.081 MG 0.2 MG
Riboflavin 0.402 MG 0.11 MG
Niacin 3.607 MG 0.7 MG
Pantothenic acid 1.497 MG 0.596 MG
Vitamin B6 0.104 MG 1.235 MG
Folate 17 UG 3 UG
Vitamin B12 0.04 UG ~

Minerals

calcium

Garlic is an excellent source of calcium and it has 59 times more calcium than mushroom - garlic has 181mg of calcium per 100 grams and mushroom has 3mg of calcium.

iron

Garlic has 240% more iron than mushroom - garlic has 1.7mg of iron per 100 grams and mushroom has 0.5mg of iron.

potassium

Both garlic and mushroom are high in potassium. Garlic has 26% more potassium than mushroom - garlic has 401mg 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 garlic contain significant amounts of linoleic acid.

Mushroom Garlic
linoleic acid 0.16 G 0.229 G
Total 0.16 G 0.229 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 Garlic (Garlic, raw) .

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