Mushrooms White (Raw)vsSpinach (Raw)
Mushrooms White (Raw) has 22 calories and 3.1g protein per 100g. Spinach (Raw) has 23 calories and 2.9g 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 Spinach (Raw)
Spinach (Raw) has both iron (2.7mg) and vitamin C (28.1mg) — vitamin C can boost iron absorption by up to 6x.
Spinach (Raw) is the heart-friendlier option with more fiber, more potassium.
Spinach (Raw) provides 558mg of potassium per 100g — important for muscle function and hydration.
Spinach (Raw) provides 99mg of calcium per 100g — a much better source for bone health.
Spinach (Raw) delivers 28.1mg of vitamin C per 100g — great for immune function and skin health.
Spinach (Raw) has 2.7mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Mushrooms White | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 22kcal1% | 23kcal1% | <0.1kcal |
| Protein | 3.1g6% | 2.9g6% | +0.23g |
| Total Fat | 0.34g0% | 0.39g1% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.3g1% | 3.6g1% | <0.1g |
| Dietary Fiber | 1.0g4% | 2.2g8% | <0.1g |
| Sugars | 2.0g | 0.42g | +1.6g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 469mcg52% | <0.1mcg |
| Vitamin C | 2.1mg2% | 28mg31% | <0.1mg |
| Vitamin D | 0.20mcg1% | 0mcg0% | +0.20mcg |
| Vitamin E | <0.1mg0% | 2.0mg14% | <0.1mg |
| Vitamin K | 0mcg0% | 483mcg403% | <0.1mcg |
| Vitamin B6 | 0.10mg6% | 0.20mg11% | <0.1mg |
| Vitamin B12 | <0.1mcg2% | 0mcg0% | +<0.1mcg |
| Folate | 17mcg4% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | 0.40mg31% | 0.19mg15% | +0.21mg |
| Niacin (B3) | 3.6mg23% | 0.72mg5% | +2.9mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 79mg3% | <0.1mg |
| Calcium | 3.0mg0% | 99mg8% | <0.1mg |
| Iron | 0.50mg3% | 2.7mg15% | <0.1mg |
| Potassium | 318mg7% | 558mg12% | <0.1mg |
| Phosphorus | 86mg7% | 49mg4% | +37mg |
| Magnesium | 9.0mg2% | 79mg19% | <0.1mg |
| Zinc | 0.52mg5% | 0.53mg5% | <0.1mg |
| Copper | 0.32mg35% | 0.13mg14% | +0.19mg |
| Manganese | <0.1mg2% | 0.90mg39% | <0.1mg |
| Selenium | 9.3mcg17% | 1.0mcg2% | +8.3mcg |
🔬Nutritional Analysis
Calories: Mushrooms White (Raw) is moderately lower in calories than Spinach (Raw), containing 22 kcal compared to 23 kcal per 100g (5% fewer calories).
Protein: Both are similar in protein content, with Mushrooms White (Raw) providing 3.09g and Spinach (Raw) providing 2.86g per 100g.
Fat: Both have similar fat content — Mushrooms White (Raw) has 0.34g and Spinach (Raw) has 0.39g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Spinach (Raw): 469mcg vs 0mcg), Vitamin D (Mushrooms White (Raw): 0.2mcg vs 0mcg), Vitamin E (Spinach (Raw): 2.03mg vs 0.01mg).
Key Minerals: Notable mineral differences include Calcium (Spinach (Raw): 99mg vs 3mg), Manganese (Spinach (Raw): 0.897mg vs 0.047mg), Sodium (Spinach (Raw): 79mg vs 5mg).
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, Mushrooms White (Raw) or Spinach (Raw)?
- Mushrooms White (Raw) has more protein with 3.09g per 100g compared to 2.86g for Spinach (Raw).
- Which is lower in calories, Mushrooms White (Raw) or Spinach (Raw)?
- Mushrooms White (Raw) is lower in calories with 22 kcal per 100g versus 23 kcal.
- Is Mushrooms White (Raw) or Spinach (Raw) healthier?
- It depends on your goals. Mushrooms White (Raw) has 22 calories and 3.09g protein per 100g, while Spinach (Raw) has 23 calories and 2.86g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Mushrooms White (Raw) or Spinach (Raw)?
- Mushrooms White (Raw) is leaner with 0.34g of fat per 100g compared to 0.39g.
- Which has more fiber, Mushrooms White (Raw) or Spinach (Raw)?
- Spinach (Raw) has more fiber with 2.2g per 100g compared to 1g.