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.
Detailed nutritional comparison of mushroom and zucchini is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Mushroom src
Image of Zucchini src

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 lighter in fat compared to zucchini per calorie. Mushroom has a macronutrient ratio of 44:47:10 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mushroom Zucchini
Protein 44% 24%
Carbohydrates 47% 62%
Fat 10% 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 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 Zucchini .

Note: The specific food items compared are: Mushroom (Mushrooms, white, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

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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.