Salmon vs. Mushroom
Nutrition comparison of Salmon and Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and mushroom:
- Both salmon and mushroom are high in potassium.
- Mushroom has more riboflavin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Mushroom (Mushrooms, white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and mushroom has 83% less calories than salmon - salmon has 127 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to mushroom per calorie. Salmon has a macronutrient ratio of 67:0:33 and for mushroom, 44:47:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Mushroom | |
|---|---|---|
| Protein | 67% | 44% |
| Carbohydrates | ~ | 47% |
| Fat | 33% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both mushroom and salmon are low in carbohydrates - mushroom has 3.3g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Mushroom has more dietary fiber than salmon - mushroom has 1g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than mushroom - mushroom has 2g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 563% more protein than mushroom - salmon has 20.5g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both salmon and mushroom are low in saturated fat - salmon has 0.81g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
trans fat
Both salmon and mushroom are low in trans fat - salmon has 0.03g of trans fat per 100 grams and mushroom does not contain significant amounts.
cholesterol
Mushroom has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and mushroom does not contain significant amounts.
Vitamins
Vitamin C
Mushroom has more Vitamin C than salmon - mushroom has 2.1mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than mushroom - salmon has 35ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has 61 times more Vitamin D than mushroom - salmon has 435iu of Vitamin D per 100 grams and mushroom has 7iu of Vitamin D.
Vitamin E
Salmon and mushroom contain similar amounts of Vitamin E - salmon has 0.4mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Salmon and mushroom contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more riboflavin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12. Both salmon and mushroom contain significant amounts of thiamin and pantothenic acid.
| Salmon | Mushroom | |
|---|---|---|
| Thiamin | 0.08 MG | 0.081 MG |
| Riboflavin | 0.105 MG | 0.402 MG |
| Niacin | 7.995 MG | 3.607 MG |
| Pantothenic acid | 1.03 MG | 1.497 MG |
| Vitamin B6 | 0.611 MG | 0.104 MG |
| Folate | 4 UG | 17 UG |
| Vitamin B12 | 4.15 UG | 0.04 UG |
Minerals
calcium
Salmon and mushroom contain similar amounts of calcium - salmon has 7mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Salmon and mushroom contain similar amounts of iron - salmon has 0.38mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both salmon and mushroom are high in potassium. Salmon has 15% more potassium than mushroom - salmon has 366mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both salmon and mushroom contain significant amounts of linoleic acid.
| Salmon | Mushroom | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.16 G |
| Total | 0.085 G | 0.16 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.
Salmon g
()
|
Daily Values (%) |
Mushroom g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does salmon or mushroom contain more calories in 100 grams?Salmon is high in calories and mushroom has 80% less calories than salmon - salmon has 127 calories in 100g and mushroom has 22 calories.
Is salmon or mushroom better for protein?
Salmon is a fantastic source of protein and it has 560% more protein than mushroom - salmon has 20.5g of protein per 100 grams and mushroom has 3.1g of protein.
Does mushroom or salmon have more carbohydrates?
By weight, both mushroom and salmon are low in carbohydrates - mushroom has 3.3g of carbs for 100g and salmon has no carbs..
Does salmon or mushroom contain more potassium?
Both salmon and mushroom are high in potassium. Salmon has 20% more potassium than mushroom - salmon has 366mg of potassium in 100 grams and mushroom has 318mg of potassium.