Mushroom vs. White Beans
Nutrition comparison of Mushroom and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and white beans:
- Both white beans and mushroom are high in potassium.
- Mushroom has 5.5 times less carbohydrates than white bean.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, white bean contains more folate.
- White bean is a great source of iron.
- White bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and mushroom has 81% less calories than white bean - white bean has 114 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in protein, much lighter in carbs and heavier in fat compared to white beans per calorie. Mushroom has a macronutrient ratio of 44:47:10 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | White Beans | |
|---|---|---|
| Protein | 44% | 25% |
| Carbohydrates | 47% | 73% |
| Fat | 10% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Mushroom has 5.5 times less carbohydrates than white bean - white bean has 21.2g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 380% more dietary fiber than mushroom - white bean has 4.8g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
White beans and mushroom contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
White bean has 135% more protein than mushroom - white bean has 7.3g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both white beans and mushroom are low in saturated fat - white bean has 0.07g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Mushroom has more Vitamin C than white bean - mushroom has 2.1mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than white bean - mushroom has 7iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
White beans and mushroom contain similar amounts of Vitamin E - white bean has 0.79mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
White beans and mushroom contain similar amounts of Vitamin K - white bean has 2.9ug 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, white bean contains more folate. Both mushroom and white beans contain significant amounts of thiamin and Vitamin B6.
| Mushroom | White Beans | |
|---|---|---|
| Thiamin | 0.081 MG | 0.096 MG |
| Riboflavin | 0.402 MG | 0.037 MG |
| Niacin | 3.607 MG | 0.113 MG |
| Pantothenic acid | 1.497 MG | 0.185 MG |
| Vitamin B6 | 0.104 MG | 0.075 MG |
| Folate | 17 UG | 65 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
White bean is an excellent source of calcium and it has 23 times more calcium than mushroom - white bean has 73mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
White bean is a great source of iron and it has 498% more iron than mushroom - white bean has 3mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both white beans and mushroom are high in potassium. White bean has 43% more potassium than mushroom - white bean has 454mg 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 white bean per 100 grams.
| Mushroom | White Beans | |
|---|---|---|
| linoleic acid | 0.16 G | 0.067 G |
| Total | 0.16 G | 0.067 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mushroom or White Beans .
Note: The specific food items compared are: Mushroom (Mushrooms, white, raw) and White Beans (Beans, white, mature seeds, canned) .
Mushroom g
()
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Daily Values (%) |
White Beans g
()
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white beans or mushroom contain more calories in 100 grams?White bean is high in calories and mushroom has 80% less calories than white bean - white bean has 114 calories in 100g and mushroom has 22 calories.
Is white beans or mushroom better for protein?
White bean has 140% more protein than mushroom - white bean has 7.3g of protein per 100 grams and mushroom has 3.1g of protein.
Does white beans or mushroom have more carbohydrates?
By weight, mushroom has 5.5 times fewer carbohydrates than white bean - white bean has 21.2g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does white beans or mushroom contain more calcium?
White bean is a rich source of calcium and it has 23 times more calcium than mushroom - white bean has 73mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does white beans or mushroom contain more potassium?
Both white beans and mushroom are high in potassium. White bean has 40% more potassium than mushroom - white bean has 454mg of potassium in 100 grams and mushroom has 318mg of potassium.