Mushrooms White (Raw)vsOnions (Raw)
Mushrooms White (Raw) has 22 calories and 3.1g protein per 100g. Onions (Raw) has 40 calories and 1.1g protein per 100g Mushrooms White (Raw) has more protein, Mushrooms White (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Mushrooms White (Raw) vs Onions (Raw)
Go with Mushrooms White (Raw) at just 22 kcal per 100g — 45% fewer calories.
Mushrooms White (Raw) provides 318mg of potassium per 100g — important for muscle function and hydration.
Onions (Raw) delivers 7.4mg 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 | Mushrooms White | Onions | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 22kcal1% | 40kcal2% | <0.1kcal |
| Protein | 3.1g6% | 1.1g2% | +2.0g |
| Total Fat | 0.34g0% | 0.10g0% | +0.24g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.3g1% | 9.3g3% | <0.1g |
| Dietary Fiber | 1.0g4% | 1.7g6% | <0.1g |
| Sugars | 2.0g | 4.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 2.1mg2% | 7.4mg8% | <0.1mg |
| Vitamin D | 0.20mcg1% | 0mcg0% | +0.20mcg |
| Vitamin E | <0.1mg0% | <0.1mg0% | <0.1mg |
| Vitamin K | 0mcg0% | 0.40mcg0% | <0.1mcg |
| Vitamin B6 | 0.10mg6% | 0.12mg7% | <0.1mg |
| Vitamin B12 | <0.1mcg2% | 0mcg0% | +<0.1mcg |
| Folate | 17mcg4% | 19mcg5% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.40mg31% | <0.1mg2% | +0.38mg |
| Niacin (B3) | 3.6mg23% | 0.12mg1% | +3.5mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 4.0mg0% | +1.0mg |
| Calcium | 3.0mg0% | 23mg2% | <0.1mg |
| Iron | 0.50mg3% | 0.21mg1% | +0.29mg |
| Potassium | 318mg7% | 146mg3% | +172mg |
| Phosphorus | 86mg7% | 29mg2% | +57mg |
| Magnesium | 9.0mg2% | 10mg2% | <0.1mg |
| Zinc | 0.52mg5% | 0.17mg2% | +0.35mg |
| Copper | 0.32mg35% | <0.1mg4% | +0.28mg |
| Manganese | <0.1mg2% | 0.13mg6% | <0.1mg |
| Selenium | 9.3mcg17% | 0.50mcg1% | +8.8mcg |
🔬Nutritional Analysis
Calories: Mushrooms White (Raw) is significantly lower in calories at just 22 kcal per 100g compared to 40 kcal for Onions (Raw) — that's 82% fewer calories, making Mushrooms White (Raw) the better choice for calorie-conscious diets.
Protein: Mushrooms White (Raw) provides more protein with 3.09g versus 1.1g per 100g. In terms of protein-to-calorie efficiency, Mushrooms White (Raw) offers better value for building and maintaining muscle.
Fat: Onions (Raw) is the leaner option with 0.1g of total fat per 100g compared to 0.34g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Mushrooms White (Raw): 0.2mcg vs 0mcg), Vitamin K (Onions (Raw): 0.4mcg vs 0mcg), Vitamin B12 (Mushrooms White (Raw): 0.04mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Mushrooms White (Raw): 9.3mcg vs 0.5mcg), Copper (Mushrooms White (Raw): 0.318mg vs 0.039mg), Calcium (Onions (Raw): 23mg vs 3mg).
Diet Suitability: Mushrooms White (Raw) fits 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, Mushrooms White (Raw) or Onions (Raw)?
- Mushrooms White (Raw) has more protein with 3.09g per 100g compared to 1.1g for Onions (Raw).
- Which is lower in calories, Mushrooms White (Raw) or Onions (Raw)?
- Mushrooms White (Raw) is lower in calories with 22 kcal per 100g versus 40 kcal.
- Is Mushrooms White (Raw) or Onions (Raw) healthier?
- It depends on your goals. Mushrooms White (Raw) has 22 calories and 3.09g protein per 100g, while Onions (Raw) has 40 calories and 1.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Mushrooms White (Raw) or Onions (Raw)?
- Onions (Raw) is leaner with 0.1g of fat per 100g compared to 0.34g.
- Which has more fiber, Mushrooms White (Raw) or Onions (Raw)?
- Onions (Raw) has more fiber with 1.7g per 100g compared to 1g.