Portabella Mushroom vs. Sweet Potatoes
Nutrition comparison of Portabella Mushroom and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
portabella mushroom
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in portabella mushroom and sweet potatoes:
- Both sweet potatoes and portabella mushroom are high in potassium.
- Portabella mushroom has 4.2 times less carbohydrates than sweet potato.
- Portabella mushroom has 74% less calories than sweet potato.
- Portabella mushroom has more niacin, folate and Vitamin B12.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Portabella Mushroom (Mushrooms, portabella, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Portabella mushroom has 74% less calories than sweet potato - sweet potato has 86 calories per 100 grams and portabella mushroom has 22 calories.
For macronutrient ratios, portabella mushroom is much heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Portabella mushroom has a macronutrient ratio of 31:57:12 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Portabella Mushroom | Sweet Potatoes | |
|---|---|---|
| Protein | 31% | 7% |
| Carbohydrates | 57% | 92% |
| Fat | 12% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Portabella mushroom has 4.2 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and portabella mushroom has 3.9g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in portabella mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 131% more dietary fiber than portabella mushroom - sweet potato has 3g of dietary fiber per 100 grams and portabella mushroom has 1.3g of dietary fiber.
sugar
Sweet potatoes and portabella mushroom contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and portabella mushroom has 2.5g of sugar.
Protein
protein
Sweet potatoes and portabella mushroom contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and portabella mushroom has 2.1g of protein.
Fat
saturated fat
Both sweet potatoes and portabella mushroom are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and portabella mushroom has 0.01g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than portabella mushroom - sweet potato has 2.4mg of Vitamin C per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than portabella mushroom - sweet potato has 709ug of Vitamin A per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin D
Portabella mushroom has more Vitamin D than sweet potato - portabella mushroom has 10iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and portabella mushroom contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and portabella mushroom has 0.02mg of Vitamin E.
Vitamin K
Sweet potatoes and portabella mushroom contain similar amounts of Vitamin K - sweet 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 niacin, folate and Vitamin B12. Both portabella mushroom and sweet potatoes contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Portabella Mushroom | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.059 MG | 0.078 MG |
| Riboflavin | 0.13 MG | 0.061 MG |
| Niacin | 4.494 MG | 0.557 MG |
| Pantothenic acid | 1.14 MG | 0.8 MG |
| Vitamin B6 | 0.148 MG | 0.209 MG |
| Folate | 28 UG | 11 UG |
| Vitamin B12 | 0.05 UG | ~ |
Minerals
calcium
Sweet potato has 900% more calcium than portabella mushroom - sweet potato has 30mg of calcium per 100 grams and portabella mushroom has 3mg of calcium.
iron
Sweet potatoes and portabella mushroom contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and portabella mushroom has 0.31mg of iron.
potassium
Both sweet potatoes and portabella mushroom are high in potassium. Sweet potato is very similar to sweet potato for potassium - sweet potato has 337mg of potassium per 100 grams and portabella mushroom has 364mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, portabella mushroom has more linoleic acid than sweet potato per 100 grams.
| Portabella Mushroom | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.148 G | 0.013 G |
| Total | 0.151 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Portabella Mushroom g
()
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Daily Values (%) |
Sweet Potatoes g
()
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | total fat | 5% |
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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% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | magnesium | 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 sweet potatoes or portabella mushroom contain more calories in 100 grams?Portabella mushroom has 70% less calories than sweet potato - sweet potato has 86 calories in 100g and portabella mushroom has 22 calories.
Is sweet potatoes or portabella mushroom better for protein?
Sweet potatoes and portabella mushroom contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and portabella mushroom has 2.1g of protein.
Does sweet potatoes or portabella mushroom have more carbohydrates?
By weight, portabella mushroom has 4.2 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and portabella mushroom has 3.9g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in portabella mushroom comprise of 70% sugar and 30% dietary fiber.
Does sweet potatoes or portabella mushroom contain more potassium?
Both sweet potatoes and portabella mushroom are high in potassium. Sweet potato is very similar to sweet potato for potassium - sweet potato has 337mg of potassium in 100 grams and portabella mushroom has 364mg of potassium.