Mushroom vs. Coconut
Nutrition comparison of Mushroom and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and coconut:
- Both coconut and mushroom are high in potassium.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber.
- Mushroom has 3.6 times less carbohydrates than coconut.
- Mushroom has 68% less sugar than coconut.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and mushroom has 94% less calories than coconut - coconut has 354 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 coconut per calorie. Mushroom has a macronutrient ratio of 42:42:16 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Coconut | |
|---|---|---|
| Protein | 42% | 4% |
| Carbohydrates | 42% | 16% |
| Fat | 16% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Mushroom has 3.6 times less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 800% more dietary fiber than mushroom - coconut has 9g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Mushroom has 68% less sugar than coconut - coconut has 6.2g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Coconut and mushroom contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Coconut is high in saturated fat and mushroom has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Coconut and mushroom contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin D
Mushroom has more Vitamin D than coconut - mushroom has 7iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and mushroom contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Coconut and mushroom contain similar amounts of Vitamin K - coconut has 0.2ug 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. Both mushroom and coconut contain significant amounts of thiamin, Vitamin B6 and folate.
| Mushroom | Coconut | |
|---|---|---|
| Thiamin | 0.081 MG | 0.066 MG |
| Riboflavin | 0.402 MG | 0.02 MG |
| Niacin | 3.607 MG | 0.54 MG |
| Pantothenic acid | 1.497 MG | 0.3 MG |
| Vitamin B6 | 0.104 MG | 0.054 MG |
| Folate | 17 UG | 26 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Coconut has 367% more calcium than mushroom - coconut has 14mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Coconut is a great source of iron and it has 386% more iron than mushroom - coconut has 2.4mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both coconut and mushroom are high in potassium. Coconut has 12% more potassium than mushroom - coconut has 356mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than mushroom per 100 grams.
| Mushroom | Coconut | |
|---|---|---|
| linoleic acid | 0.16 G | 0.366 G |
| Total | 0.16 G | 0.366 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 (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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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% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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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% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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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% |
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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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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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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 % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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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 coconut or mushroom contain more calories in 100 grams?Coconut is high in calories and mushroom has 90% less calories than coconut - coconut has 354 calories in 100g and mushroom has 22 calories.
Is coconut or mushroom better for protein?
Coconut and mushroom contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and mushroom has 3.1g of protein.
Does coconut or mushroom have more carbohydrates?
By weight, mushroom has 3.6 times fewer carbohydrates than coconut - coconut has 15.2g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.
Does coconut or mushroom contain more potassium?
Both coconut and mushroom are high in potassium. Coconut has 10% more potassium than mushroom - coconut has 356mg of potassium in 100 grams and mushroom has 318mg of potassium.