Mushroom vs. Tofu

Nutrition comparison of Mushroom and Tofu

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mushroom versus tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mushroom and tofu:

  • Mushroom has 71% less calories than tofu.
  • Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12.
  • Mushroom is an excellent source of potassium.
  • Tofu is a great source of protein.
  • Tofu is an excellent source of calcium and iron.
Detailed nutritional comparison of mushroom and tofu 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.

Image of Mushroom src
Image of Tofu src

Calories and Carbs

calories

Mushroom has 71% less calories than tofu - tofu has 76 calories per 100 grams and mushroom has 22 calories.

For macronutrient ratios, mushroom is heavier in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mushroom Tofu
Protein 44% 39%
Carbohydrates 47% 9%
Fat 9% 52%
Alcohol ~ ~

carbohydrates

Both tofu and mushroom are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.

The carbs in tofu are made of 67% sugar and 33% dietary fiber, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.

dietary fiber

Mushroom has 233% more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.

sugar

Tofu and mushroom contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and mushroom has 2g of sugar.

Protein

protein

Tofu is a great source of protein and it has 161% more protein than mushroom - tofu has 8.1g of protein per 100 grams and mushroom has 3.1g of protein.

Fat

saturated fat

Both tofu and mushroom are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.

Vitamins

Vitamin C

Tofu and mushroom contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.

Vitamin A

Tofu has more Vitamin A than mushroom - tofu has 25.5ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.

Vitamin D

Mushroom has more Vitamin D than tofu - mushroom has 7iu of Vitamin D per 100 grams and tofu does not contain significant amounts.

Vitamin E

Tofu and mushroom contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.

Vitamin K

Tofu and mushroom contain similar amounts of Vitamin K - tofu has 2.4ug 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 tofu contain significant amounts of thiamin, Vitamin B6 and folate.

Mushroom Tofu
Thiamin 0.081 MG 0.081 MG
Riboflavin 0.402 MG 0.052 MG
Niacin 3.607 MG 0.195 MG
Pantothenic acid 1.497 MG 0.068 MG
Vitamin B6 0.104 MG 0.047 MG
Folate 17 UG 15 UG
Vitamin B12 0.04 UG ~

Minerals

calcium

Tofu is an excellent source of calcium and it has 115 times more calcium than mushroom - tofu has 350mg of calcium per 100 grams and mushroom has 3mg of calcium.

iron

Tofu is an excellent source of iron and it has 972% more iron than mushroom - tofu has 5.4mg of iron per 100 grams and mushroom has 0.5mg of iron.

potassium

Mushroom is an excellent source of potassium and it has 163% more potassium than tofu - tofu has 121mg of potassium per 100 grams and mushroom has 318mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, tofu has more linoleic acid than mushroom per 100 grams.

Mushroom Tofu
linoleic acid 0.16 G 2.38 G
Total 0.16 G 2.38 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: Mushroom (Mushrooms, white, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

Mushroom 70g

( cup, pieces or slices )
Daily Values (%)

Tofu 248g

( cup )
15KCAL 1%
calories >999%
188KCAL 9%
2.3G 1%
carbohydrates 100%
4.6G 2%
0.7G 3%
dietary fiber 6%
0.74G 3%
1.4G sugar 7% 1.5G
0.24G 0.4%
total fat >999%
12G 19%
0.03G 0.2%
saturated fat >999%
1.7G 10%
monounsaturated fat >999% 2.6G
0.11G polyunsaturated fat >999% 6.7G
3.5MG 0.2%
sodium 386%
17MG 1%
Vitamins and Minerals
Vitamin A >999%
63UG 9%
1.5MG 2%
500% Vitamin C
0.25MG 0.3%
4.9IU 1%
>999% Vitamin D
2.1MG 0.2%
calcium >999%
868MG 87%
0.35MG 2%
iron >999%
13MG 74%
6.3MG 2%
magnesium >999%
74MG 24%
223MG 10%
potassium 35%
300MG 13%
0.06MG 5%
thiamin (Vit B1) 233%
0.2MG 18%
0.28MG 26%
115% riboflavin (Vit B2)
0.13MG 12%
2.5MG 18%
421% niacin (Vit B3)
0.48MG 4%
0.07MG 6%
Vitamin B6 71%
0.12MG 9%
1MG 21%
488% pantothenic acid (Vit B5)
0.17MG 3%
12UG 3%
folate (Vit B9) 208%
37UG 9%
0.03UG 1%
>999% Vitamin B12
Vitamin E 99%
0.02MG 0.2%
Vitamin K >999%
6UG 7%
2.2G 4%
protein 809%
20G 40%
12MG 3%
choline 492%
71MG 17%
0.22MG 19%
copper 118%
0.48MG 40%
0.03MG 2%
manganese >999%
1.5MG 83%
60MG 9%
phosphorus 302%
241MG 34%
6.5UG 12%
selenium 238%
22UG 40%
0.36MG 5%
zinc 455%
2MG 25%
65G Water 223% 210G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), cholesterol, trans fat.

FAQ

Does tofu or mushroom contain more calories in 100 grams?
Mushroom has 70% less calories than tofu - tofu has 76 calories in 100g and mushroom has 22 calories.

Is tofu or mushroom better for protein?
Tofu is a great source of protein and it has 160% more protein than mushroom - tofu has 8.1g of protein per 100 grams and mushroom has 3.1g of protein.

Does tofu or mushroom have more carbohydrates?
By weight, both tofu and mushroom are low in carbohydrates - tofu has 1.9g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in tofu are made of 70% sugar and 30% dietary fiber, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.

Does tofu or mushroom contain more calcium?
Tofu is a rich source of calcium and it has 115 times more calcium than mushroom - tofu has 350mg of calcium in 100 grams and mushroom has 3mg of calcium.

Does tofu or mushroom contain more iron?
Tofu is an abundant source of iron and it has 970% more iron than mushroom - tofu has 5.4mg of iron in 100 grams and mushroom has 0.5mg of iron.

Does tofu or mushroom contain more potassium?
Mushroom is a rich source of potassium and it has 160% more potassium than tofu - tofu has 121mg of potassium in 100 grams and mushroom has 318mg of potassium.