Portabella Mushroom vs. Russet Potato
Nutrition comparison of Portabella Mushroom and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
portabella mushroom
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in portabella mushroom and russet potato:
- Both portabella mushroom and russet potato are high in potassium.
- Portabella mushroom has 3.6 times less carbohydrates than russet potato.
- Portabella mushroom has 72% less calories than russet potato.
- Portabella mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, russet potato contains more Vitamin B6.
USDA sources for nutritional information: Portabella Mushroom (Mushrooms, portabella, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Portabella mushroom has 72% less calories than russet potato - portabella mushroom has 22 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, portabella mushroom is heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Portabella mushroom has a macronutrient ratio of 31:57:12 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Portabella Mushroom | Russet Potato | |
|---|---|---|
| Protein | 31% | 11% |
| Carbohydrates | 57% | 89% |
| Fat | 12% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Portabella mushroom has 3.6 times less carbohydrates than russet potato - portabella mushroom has 3.9g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in portabella mushroom are made of 66% sugar and 34% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Portabella mushroom and russet potato contain similar amounts of dietary fiber - portabella mushroom has 1.3g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Portabella mushroom and russet potato contain similar amounts of sugar - portabella mushroom has 2.5g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Portabella mushroom and russet potato contain similar amounts of protein - portabella mushroom has 2.1g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both portabella mushroom and russet potato are low in saturated fat - portabella mushroom has 0.01g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than portabella mushroom - russet potato has 5.7mg of Vitamin C per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin A
Russet potato and portabella mushroom contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin D
Portabella mushroom has more Vitamin D than russet potato - portabella mushroom has 10iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Portabella mushroom and russet potato contain similar amounts of Vitamin E - portabella mushroom has 0.02mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Russet potato and portabella mushroom contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and portabella mushroom does not contain significant amounts.
The B Vitamins
Portabella mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, russet potato contains more Vitamin B6. Both portabella mushroom and russet potato contain significant amounts of thiamin and folate.
| Portabella Mushroom | Russet Potato | |
|---|---|---|
| Thiamin | 0.059 MG | 0.082 MG |
| Riboflavin | 0.13 MG | 0.033 MG |
| Niacin | 4.494 MG | 1.035 MG |
| Pantothenic acid | 1.14 MG | 0.301 MG |
| Vitamin B6 | 0.148 MG | 0.345 MG |
| Folate | 28 UG | 14 UG |
| Vitamin B12 | 0.05 UG | ~ |
Minerals
calcium
Russet potato has 333% more calcium than portabella mushroom - portabella mushroom has 3mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 177% more iron than portabella mushroom - portabella mushroom has 0.31mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both portabella mushroom and russet potato are high in potassium. Russet potato has 15% more potassium than portabella mushroom - portabella mushroom has 364mg of potassium per 100 grams and russet potato has 417mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, portabella mushroom has more linoleic acid than russet potato per 100 grams.
| Portabella Mushroom | Russet Potato | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.148 G | 0.032 G |
| Total | 0.151 G | 0.032 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.
Note: The specific food items compared are: Portabella Mushroom (Mushrooms, portabella, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Portabella Mushroom g
()
|
Daily Values (%) |
Russet Potato 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 % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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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% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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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% |
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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% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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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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| UG % |
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5% | molybdenum | 5% |
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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 portabella mushroom or russet potato contain more calories in 100 grams?Portabella mushroom has 70% less calories than russet potato - portabella mushroom has 22 calories in 100g and russet potato has 79 calories.
Is portabella mushroom or russet potato better for protein?
Portabella mushroom and russet potato contain similar amounts of protein - portabella mushroom has 2.1g of protein per 100 grams and russet potato has 2.1g of protein.
Does portabella mushroom or russet potato have more carbohydrates?
By weight, portabella mushroom has 3.6 times fewer carbohydrates than russet potato - portabella mushroom has 3.9g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in portabella mushroom are made of 70% sugar and 30% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does portabella mushroom or russet potato contain more potassium?
Both portabella mushroom and russet potato are high in potassium. Russet potato has 20% more potassium than portabella mushroom - portabella mushroom has 364mg of potassium in 100 grams and russet potato has 417mg of potassium.