Brown Rice vs. White Mushroom
Nutrition comparison of Cooked Brown Rice and White Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
white mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and white mushroom:
- Brown rice has more thiamin, however, white mushroom contains more riboflavin, pantothenic acid and Vitamin B12.
- White mushroom has signficantly less carbohydrates than brown rice.
- White mushroom is an excellent source of potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and White Mushroom (Mushrooms, white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and white mushroom has 82% less calories than brown rice - white mushroom has 22 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and similar to white mushroom for fat. Brown rice has a macronutrient ratio of 9:84:7 and for white mushroom, 44:47:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | White Mushroom | |
|---|---|---|
| Protein | 9% | 44% |
| Carbohydrates | 84% | 47% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
White mushroom has signficantly less carbohydrates than brown rice - white mushroom has 3.3g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Brown rice has 60% more dietary fiber than white mushroom - white mushroom has 1g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
White mushroom and brown rice contain similar amounts of sugar - white mushroom has 2g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
White mushroom and brown rice contain similar amounts of protein - white mushroom has 3.1g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both white mushroom and brown rice are low in saturated fat - white mushroom has 0.05g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
White mushroom has more Vitamin C than brown rice - white mushroom has 2.1mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin D
White mushroom has more Vitamin D than brown rice - white mushroom has 7iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
White mushroom and brown rice contain similar amounts of Vitamin E - white mushroom has 0.01mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Brown rice and white mushroom contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and white mushroom does not contain significant amounts.
The B Vitamins
Brown rice has more thiamin, however, white mushroom contains more riboflavin, pantothenic acid and Vitamin B12. Both brown rice and white mushroom contain significant amounts of niacin, Vitamin B6 and folate.
| Brown Rice | White Mushroom | |
|---|---|---|
| Thiamin | 0.178 MG | 0.081 MG |
| Riboflavin | 0.069 MG | 0.402 MG |
| Niacin | 2.561 MG | 3.607 MG |
| Pantothenic acid | 0.38 MG | 1.497 MG |
| Vitamin B6 | 0.123 MG | 0.104 MG |
| Folate | 9 UG | 17 UG |
| Vitamin B12 | ~ | 0.04 UG |
Minerals
calcium
White mushroom and brown rice contain similar amounts of calcium - white mushroom has 3mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
White mushroom and brown rice contain similar amounts of iron - white mushroom has 0.5mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
White mushroom is an excellent source of potassium and it has 270% more potassium than brown rice - white mushroom has 318mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than white mushroom per 100 grams.
| Brown Rice | White Mushroom | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.16 G |
| Total | 0.359 G | 0.16 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and White Mushroom (Mushrooms, white, raw) .
Cooked Brown Rice g
()
|
Daily Values (%) |
White Mushroom g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 white mushroom or brown rice contain more calories in 100 grams?Brown rice is high in calories and white mushroom has 80% less calories than brown rice - white mushroom has 22 calories in 100g and brown rice has 123 calories.
Is white mushroom or brown rice better for protein?
White mushroom and brown rice contain similar amounts of protein - white mushroom has 3.1g of protein per 100 grams and brown rice has 2.7g of protein.
Does white mushroom or brown rice have more carbohydrates?
By weight, white mushroom has signficantly fewer carbohydrates than brown rice - white mushroom has 3.3g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does white mushroom or brown rice contain more potassium?
White mushroom is a rich source of potassium and it has 270% more potassium than brown rice - white mushroom has 318mg of potassium in 100 grams and brown rice has 86mg of potassium.