Cauliflower (Raw)vsMushrooms White (Raw)
Cauliflower (Raw) has 25 calories and 1.9g protein per 100g. Mushrooms White (Raw) has 22 calories and 3.1g protein per 100g Mushrooms White (Raw) has more protein, Mushrooms White (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cauliflower (Raw) vs Mushrooms White (Raw)
Cauliflower (Raw) delivers 48.2mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cauliflower Raw | Mushrooms White | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 22kcal1% | +3.0kcal |
| Protein | 1.9g4% | 3.1g6% | <0.1g |
| Total Fat | 0.28g0% | 0.34g0% | <0.1g |
| Saturated Fat | 0.13g1% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 5.0g2% | 3.3g1% | +1.7g |
| Dietary Fiber | 2.0g7% | 1.0g4% | +1.0g |
| Sugars | 1.9g | 2.0g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 48mg54% | 2.1mg2% | +46mg |
| Vitamin D | 0mcg0% | 0.20mcg1% | <0.1mcg |
| Vitamin E | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Vitamin K | 16mcg13% | 0mcg0% | +16mcg |
| Vitamin B6 | 0.18mg11% | 0.10mg6% | +<0.1mg |
| Vitamin B12 | 0mcg0% | <0.1mcg2% | <0.1mcg |
| Folate | 57mcg14% | 17mcg4% | +40mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.40mg31% | <0.1mg |
| Niacin (B3) | 0.51mg3% | 3.6mg23% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 5.0mg0% | +25mg |
| Calcium | 22mg2% | 3.0mg0% | +19mg |
| Iron | 0.42mg2% | 0.50mg3% | <0.1mg |
| Potassium | 299mg6% | 318mg7% | <0.1mg |
| Phosphorus | 44mg4% | 86mg7% | <0.1mg |
| Magnesium | 15mg4% | 9.0mg2% | +6.0mg |
| Zinc | 0.27mg2% | 0.52mg5% | <0.1mg |
| Copper | <0.1mg4% | 0.32mg35% | <0.1mg |
| Manganese | 0.15mg7% | <0.1mg2% | +0.11mg |
| Selenium | 0.60mcg1% | 9.3mcg17% | <0.1mcg |
🔬Nutritional Analysis
Calories: Mushrooms White (Raw) is moderately lower in calories than Cauliflower (Raw), containing 22 kcal compared to 25 kcal per 100g (14% fewer calories).
Protein: Mushrooms White (Raw) provides more protein with 3.09g versus 1.92g per 100g. In terms of protein-to-calorie efficiency, Mushrooms White (Raw) offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Cauliflower (Raw) has 0.28g and Mushrooms White (Raw) has 0.34g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Mushrooms White (Raw): 0.2mcg vs 0mcg), Vitamin K (Cauliflower (Raw): 15.5mcg vs 0mcg), Vitamin B12 (Mushrooms White (Raw): 0.04mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Mushrooms White (Raw): 9.3mcg vs 0.6mcg), Copper (Mushrooms White (Raw): 0.318mg vs 0.039mg), Calcium (Cauliflower (Raw): 22mg vs 3mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cauliflower (Raw) or Mushrooms White (Raw)?
- Mushrooms White (Raw) has more protein with 3.09g per 100g compared to 1.92g for Cauliflower (Raw).
- Which is lower in calories, Cauliflower (Raw) or Mushrooms White (Raw)?
- Mushrooms White (Raw) is lower in calories with 22 kcal per 100g versus 25 kcal.
- Is Cauliflower (Raw) or Mushrooms White (Raw) healthier?
- It depends on your goals. Cauliflower (Raw) has 25 calories and 1.92g protein per 100g, while Mushrooms White (Raw) has 22 calories and 3.09g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cauliflower (Raw) or Mushrooms White (Raw)?
- Cauliflower (Raw) is leaner with 0.28g of fat per 100g compared to 0.34g.
- Which has more fiber, Cauliflower (Raw) or Mushrooms White (Raw)?
- Cauliflower (Raw) has more fiber with 2g per 100g compared to 1g.