Mushrooms White (Raw)vsSweet Potato (Raw)
Mushrooms White (Raw) has 22 calories and 3.1g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g 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 Sweet Potato (Raw)
Go with Mushrooms White (Raw) at just 22 kcal per 100g — 74% fewer calories.
Sweet Potato (Raw) with 20.1g of carbs per 100g provides fast-acting energy — great before a workout.
Sweet Potato (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
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 | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 22kcal1% | 86kcal4% | <0.1kcal |
| Protein | 3.1g6% | 1.6g3% | +1.5g |
| Total Fat | 0.34g0% | <0.1g0% | +0.29g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.3g1% | 20g7% | <0.1g |
| Dietary Fiber | 1.0g4% | 3.0g11% | <0.1g |
| Sugars | 2.0g | 4.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 709mcg79% | <0.1mcg |
| Vitamin C | 2.1mg2% | 2.4mg3% | <0.1mg |
| Vitamin D | 0.20mcg1% | 0mcg0% | +0.20mcg |
| Vitamin E | <0.1mg0% | 0.26mg2% | <0.1mg |
| Vitamin K | 0mcg0% | 1.8mcg2% | <0.1mcg |
| Vitamin B6 | 0.10mg6% | 0.21mg12% | <0.1mg |
| Vitamin B12 | <0.1mcg2% | 0mcg0% | +<0.1mcg |
| Folate | 17mcg4% | 11mcg3% | +6.0mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | 0.40mg31% | <0.1mg5% | +0.34mg |
| Niacin (B3) | 3.6mg23% | 0.56mg3% | +3.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 55mg2% | <0.1mg |
| Calcium | 3.0mg0% | 30mg2% | <0.1mg |
| Iron | 0.50mg3% | 0.61mg3% | <0.1mg |
| Potassium | 318mg7% | 337mg7% | <0.1mg |
| Phosphorus | 86mg7% | 47mg4% | +39mg |
| Magnesium | 9.0mg2% | 25mg6% | <0.1mg |
| Zinc | 0.52mg5% | 0.30mg3% | +0.22mg |
| Copper | 0.32mg35% | 0.15mg17% | +0.17mg |
| Manganese | <0.1mg2% | 0.26mg11% | <0.1mg |
| Selenium | 9.3mcg17% | 0.60mcg1% | +8.7mcg |
🔬Nutritional Analysis
Calories: Mushrooms White (Raw) is significantly lower in calories at just 22 kcal per 100g compared to 86 kcal for Sweet Potato (Raw) — that's 291% fewer calories, making Mushrooms White (Raw) the better choice for calorie-conscious diets.
Protein: Mushrooms White (Raw) provides more protein with 3.09g versus 1.57g per 100g. In terms of protein-to-calorie efficiency, Mushrooms White (Raw) offers better value for building and maintaining muscle.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g of total fat per 100g compared to 0.34g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sweet Potato (Raw): 709mcg vs 0mcg), Vitamin D (Mushrooms White (Raw): 0.2mcg vs 0mcg), Vitamin K (Sweet Potato (Raw): 1.8mcg 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 0.6mcg), Sodium (Sweet Potato (Raw): 55mg vs 5mg), Calcium (Sweet Potato (Raw): 30mg vs 3mg). 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.
🔗Related Comparisons
More with Mushrooms White
More with Sweet Potato
❓Frequently Asked Questions
- Which has more protein, Mushrooms White (Raw) or Sweet Potato (Raw)?
- Mushrooms White (Raw) has more protein with 3.09g per 100g compared to 1.57g for Sweet Potato (Raw).
- Which is lower in calories, Mushrooms White (Raw) or Sweet Potato (Raw)?
- Mushrooms White (Raw) is lower in calories with 22 kcal per 100g versus 86 kcal.
- Is Mushrooms White (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Mushrooms White (Raw) has 22 calories and 3.09g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Mushrooms White (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 0.34g.
- Which has more fiber, Mushrooms White (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more fiber with 3g per 100g compared to 1g.