Mushroom vs. Spirulina
Nutrition comparison of Mushroom and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and spirulina:
- Both spirulina and mushroom are high in potassium.
- Mushroom has 52 times less saturated fat than spirulina.
- Mushroom has 6.3 times less carbohydrates than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, mushroom contains more Vitamin B12.
- Spirulina has signficantly more Vitamin E than mushroom.
- Spirulina is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and mushroom has 92% less calories than spirulina - spirulina has 290 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Spirulina | |
|---|---|---|
| Protein | 44% | 59% |
| Carbohydrates | 47% | 25% |
| Fat | 9% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Mushroom has 6.3 times less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has 260% more dietary fiber than mushroom - spirulina has 3.6g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Spirulina and mushroom contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 17 times more protein than mushroom - spirulina has 57.5g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Mushroom has 52 times less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Spirulina has 381% more Vitamin C than mushroom - spirulina has 10.1mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than mushroom - spirulina has 29ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than spirulina - mushroom has 7iu of Vitamin D per 100 grams and spirulina does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than mushroom - spirulina has 5mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Spirulina has more Vitamin K than mushroom - spirulina has 25.5ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, mushroom contains more Vitamin B12.
| Mushroom | Spirulina | |
|---|---|---|
| Thiamin | 0.081 MG | 2.38 MG |
| Riboflavin | 0.402 MG | 3.67 MG |
| Niacin | 3.607 MG | 12.82 MG |
| Pantothenic acid | 1.497 MG | 3.48 MG |
| Vitamin B6 | 0.104 MG | 0.364 MG |
| Folate | 17 UG | 94 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 39 times more calcium than mushroom - spirulina has 120mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Spirulina is an excellent source of iron and it has 56 times more iron than mushroom - spirulina has 28.5mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both spirulina and mushroom are high in potassium. Spirulina has 329% more potassium than mushroom - spirulina has 1363mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than mushroom per 100 grams.
| Mushroom | Spirulina | |
|---|---|---|
| linoleic acid | 0.16 G | 1.254 G |
| Total | 0.16 G | 1.254 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 (%) |
Spirulina 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 % |
|
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 spirulina or mushroom contain more calories in 100 grams?Spirulina is high in calories and mushroom has 90% less calories than spirulina - spirulina has 290 calories in 100g and mushroom has 22 calories.
Is spirulina or mushroom better for protein?
Spirulina is a fantastic source of protein and it has 17 times more protein than mushroom - spirulina has 57.5g of protein per 100 grams and mushroom has 3.1g of protein.
Does spirulina or mushroom have more carbohydrates?
By weight, mushroom has 6.3 times fewer carbohydrates than spirulina - spirulina has 23.9g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does spirulina or mushroom contain more calcium?
Spirulina is a rich source of calcium and it has 39 times more calcium than mushroom - spirulina has 120mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does spirulina or mushroom contain more iron?
Spirulina is an abundant source of iron and it has 56 times more iron than mushroom - spirulina has 28.5mg of iron in 100 grams and mushroom has 0.5mg of iron.
Does spirulina or mushroom contain more potassium?
Both spirulina and mushroom are high in potassium. Spirulina has 330% more potassium than mushroom - spirulina has 1363mg of potassium in 100 grams and mushroom has 318mg of potassium.