Mushroom vs. Zucchini
Nutrition comparison of Mushroom and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and zucchini:
- Both zucchini and mushroom are high in potassium.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and mushroom contain similar amounts of calories - zucchini has 17 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in protein, lighter in carbs and similar to zucchini for fat. Mushroom has a macronutrient ratio of 43:43:14 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Zucchini | |
|---|---|---|
| Protein | 43% | 24% |
| Carbohydrates | 43% | 62% |
| Fat | 14% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and mushroom are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Zucchini and mushroom contain similar amounts of dietary fiber - zucchini has 1g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Zucchini and mushroom contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Mushroom has 155% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both zucchini and mushroom are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 752% more Vitamin C than mushroom - zucchini has 17.9mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Zucchini has more Vitamin A than mushroom - zucchini has 10ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than zucchini - mushroom has 7iu of Vitamin D per 100 grams and zucchini does not contain significant amounts.
Vitamin E
Zucchini and mushroom contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Zucchini and mushroom contain similar amounts of Vitamin K - zucchini has 4.3ug 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 zucchini contain significant amounts of thiamin, Vitamin B6 and folate.
| Mushroom | Zucchini | |
|---|---|---|
| Thiamin | 0.081 MG | 0.045 MG |
| Riboflavin | 0.402 MG | 0.094 MG |
| Niacin | 3.607 MG | 0.451 MG |
| Pantothenic acid | 1.497 MG | 0.204 MG |
| Vitamin B6 | 0.104 MG | 0.163 MG |
| Folate | 17 UG | 24 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Zucchini has 433% more calcium than mushroom - zucchini has 16mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Zucchini and mushroom contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both zucchini and mushroom are high in potassium. Mushroom has 22% more potassium than zucchini - zucchini has 261mg 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 zucchini per 100 grams.
| Mushroom | Zucchini | |
|---|---|---|
| linoleic acid | 0.16 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.16 G | 0.031 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 (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 zucchini or mushroom contain more calories in 100 grams?Zucchini and mushroom contain similar amounts of calories - zucchini has 17 calories in 100g and mushroom has 22 calories.
Is zucchini or mushroom better for protein?
Mushroom has 160% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and mushroom has 3.1g of protein.
Does zucchini or mushroom have more carbohydrates?
By weight, both zucchini and mushroom are low in carbohydrates - zucchini has 3.1g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.
Does zucchini or mushroom contain more potassium?
Both zucchini and mushroom are high in potassium. Mushroom has 20% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and mushroom has 318mg of potassium.