Mushroom vs. Onion
Nutrition comparison of Mushroom and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and onion:
- Mushroom has 65% less carbohydrates than onion.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Mushroom is an excellent source of potassium.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion and mushroom contain similar amounts of calories - onion has 40 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 onion per calorie. Mushroom has a macronutrient ratio of 43:43:14 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Onion | |
|---|---|---|
| Protein | 43% | 11% |
| Carbohydrates | 43% | 87% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Mushroom has 65% less carbohydrates than onion - onion has 9.3g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Onion has 70% more dietary fiber than mushroom - onion has 1.7g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Onion and mushroom contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Mushroom has 181% more protein than onion - onion has 1.1g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both onion and mushroom are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Onion has 252% more Vitamin C than mushroom - onion has 7.4mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Onion and mushroom contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than onion - mushroom has 7iu of Vitamin D per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and mushroom contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Onion and mushroom contain similar amounts of Vitamin K - onion has 0.4ug 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 onion contain significant amounts of thiamin, Vitamin B6 and folate.
| Mushroom | Onion | |
|---|---|---|
| Thiamin | 0.081 MG | 0.046 MG |
| Riboflavin | 0.402 MG | 0.027 MG |
| Niacin | 3.607 MG | 0.116 MG |
| Pantothenic acid | 1.497 MG | 0.123 MG |
| Vitamin B6 | 0.104 MG | 0.12 MG |
| Folate | 17 UG | 19 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Onion has 667% more calcium than mushroom - onion has 23mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Onion and mushroom contain similar amounts of iron - onion has 0.21mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Mushroom is an excellent source of potassium and it has 118% more potassium than onion - onion has 146mg 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 onion per 100 grams.
| Mushroom | Onion | |
|---|---|---|
| linoleic acid | 0.16 G | 0.013 G |
| Total | 0.16 G | 0.013 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 (%) |
Onion 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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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% |
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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% |
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UG % | |
| MG % |
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5% | choline | 5% |
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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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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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| 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 onion or mushroom contain more calories in 100 grams?Onion and mushroom contain similar amounts of calories - onion has 40 calories in 100g and mushroom has 22 calories.
Is onion or mushroom better for protein?
Mushroom has 180% more protein than onion - onion has 1.1g of protein per 100 grams and mushroom has 3.1g of protein.
Does onion or mushroom have more carbohydrates?
By weight, mushroom has 70% fewer carbohydrates than onion - onion has 9.3g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does onion or mushroom contain more potassium?
Mushroom is a rich source of potassium and it has 120% more potassium than onion - onion has 146mg of potassium in 100 grams and mushroom has 318mg of potassium.