Mushroom vs Spinach
Complete nutrition comparison per 100g serving
Which is Healthier?
Mushroom is generally healthier
Mushroom comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (22 vs 23), more protein (3.1g vs 2.7g), less sugar (0.1g vs 0.4g), less sodium (5mg vs 79mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Mushroom
22 kcal
More Protein
Mushroom
3.1g
More Fiber
Spinach
2.2g
Less Sugar
Mushroom
0.1g
Visual Comparison
Caloriesper 100g
Mushroom
22
Spinach
23
Proteinper 100g
Mushroom
3.1g
Spinach
2.7g
Carbohydratesper 100g
Mushroom
3.3g
Spinach
4g
Fatper 100g
Mushroom
0.3g
Spinach
0.4g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Mushroom
Per 100g:22 calories
Per cup (150g):33 calories
Per serving (85g):19 calories
Spinach
Per 100g:23 calories
Per cup (150g):35 calories
Per serving (85g):20 calories
Diet Compatibility
Mushroom
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
Spinach
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
When to Choose Mushroom
- ✓Lower in calories (22 vs 23)
- ✓Higher in protein (3.1g vs 2.7g)
- ✓Lower in carbs (3.3g vs 4g)
- ✓Less sugar (0.1g vs 0.4g)
- ✓Lower sodium (5mg vs 79mg)
Common Uses
SaladsStir-friesRoasted sidesSoups
When to Choose Spinach
- ✓More fiber (2.2g vs 1g)
Common Uses
SaladsStir-friesRoasted sidesSoups