Mushrooms White (Raw)vsPotatoes Russet (Baked)
Mushrooms White (Raw) has 22 calories and 3.1g protein per 100g. Potatoes Russet (Baked) has 95 calories and 2.6g 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 Potatoes Russet (Baked)
Go with Mushrooms White (Raw) at just 22 kcal per 100g — 77% fewer calories.
Potatoes Russet (Baked) with 21.4g of carbs per 100g provides fast-acting energy — great before a workout.
Potatoes Russet (Baked) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Potatoes Russet (Baked) delivers 8.3mg of vitamin C per 100g — great for immune function and skin health.
Mushrooms White (Raw) has only 3.3g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Mushrooms White | Potatoes Russet Flesh And Skin Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 22kcal1% | 95kcal5% | <0.1kcal |
| Protein | 3.1g6% | 2.6g5% | +0.46g |
| Total Fat | 0.34g0% | 0.13g0% | +0.21g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.3g1% | 21g8% | <0.1g |
| Dietary Fiber | 1.0g4% | 2.3g8% | <0.1g |
| Sugars | 2.0g | 1.1g | +0.90g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 2.1mg2% | 8.3mg9% | <0.1mg |
| Vitamin D | 0.20mcg1% | 0mcg0% | +0.20mcg |
| Vitamin E | <0.1mg0% | <0.1mg0% | <0.1mg |
| Vitamin K | 0mcg0% | 2.0mcg2% | <0.1mcg |
| Vitamin B6 | 0.10mg6% | 0.35mg21% | <0.1mg |
| Vitamin B12 | <0.1mcg2% | 0mcg0% | +<0.1mcg |
| Folate | 17mcg4% | 26mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg6% | +<0.1mg |
| Riboflavin (B2) | 0.40mg31% | <0.1mg4% | +0.35mg |
| Niacin (B3) | 3.6mg23% | 1.4mg8% | +2.3mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 14mg1% | <0.1mg |
| Calcium | 3.0mg0% | 18mg1% | <0.1mg |
| Iron | 0.50mg3% | 1.1mg6% | <0.1mg |
| Potassium | 318mg7% | 550mg12% | <0.1mg |
| Phosphorus | 86mg7% | 71mg6% | +15mg |
| Magnesium | 9.0mg2% | 30mg7% | <0.1mg |
| Zinc | 0.52mg5% | 0.35mg3% | +0.17mg |
| Copper | 0.32mg35% | 0.11mg12% | +0.21mg |
| Manganese | <0.1mg2% | 0.23mg10% | <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 95 kcal for Potatoes Russet (Baked) — that's 332% fewer calories, making Mushrooms White (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Mushrooms White (Raw) providing 3.09g and Potatoes Russet (Baked) providing 2.63g per 100g.
Fat: Potatoes Russet (Baked) is the leaner option with 0.13g of total fat per 100g compared to 0.34g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Potatoes Russet (Baked): 1mcg vs 0mcg), Vitamin D (Mushrooms White (Raw): 0.2mcg vs 0mcg), Vitamin K (Potatoes Russet (Baked): 2mcg vs 0mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Selenium (Mushrooms White (Raw): 9.3mcg vs 0.5mcg), Calcium (Potatoes Russet (Baked): 18mg vs 3mg), Manganese (Potatoes Russet (Baked): 0.228mg vs 0.047mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
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 Potatoes Russet (Baked)?
- Mushrooms White (Raw) has more protein with 3.09g per 100g compared to 2.63g for Potatoes Russet (Baked).
- Which is lower in calories, Mushrooms White (Raw) or Potatoes Russet (Baked)?
- Mushrooms White (Raw) is lower in calories with 22 kcal per 100g versus 95 kcal.
- Is Mushrooms White (Raw) or Potatoes Russet (Baked) healthier?
- It depends on your goals. Mushrooms White (Raw) has 22 calories and 3.09g protein per 100g, while Potatoes Russet (Baked) has 95 calories and 2.63g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Mushrooms White (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) is leaner with 0.13g of fat per 100g compared to 0.34g.
- Which has more fiber, Mushrooms White (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) has more fiber with 2.3g per 100g compared to 1g.