White mushrooms, raw vs Asparagus, raw
Both compared per 100 g. They have similar amounts of calories. White mushrooms, raw has 40% more protein than asparagus, raw (3.1 g vs 2.2 g). Asparagus, raw has 2.1 times as much fiber as white mushrooms, raw (2.1 g vs 1 g). They have similar amounts of sugars.
The biggest vitamin and mineral differences: Asparagus, raw has more Vitamin K (+35% DV), White mushrooms, raw has more Pantothenic acid (B5) (+24% DV) and White mushrooms, raw has more Riboflavin (B2) (+20% DV).
| Per 100 g | White mushrooms, raw | Asparagus, raw |
|---|---|---|
| Calories | 22 kcal | 20 kcal |
| Protein | 3.1 g | 2.2 g |
| Carbohydrates | 3.3 g | 3.9 g |
| Fiber | 1 g | 2.1 g |
| Sugars | 2 g | 1.9 g |
| Total fat | 0.34 g | 0.12 g |
| Saturated fat | 0.05 g | 0.04 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 5 mg | 2 mg |
| Water | 92.5 g | 93.2 g |
| Sodium | 5 mg (0.2%) | 2 mg (0.1%) |
| Vitamin A | 0 µg (0%) | 38 µg (4%) |
| Vitamin C | 2.1 mg (2%) | 5.6 mg (6%) |
| Vitamin D | 0.2 µg (1%) | 0 µg (0%) |
| Vitamin E | 0.01 mg (0.1%) | 1.1 mg (8%) |
| Vitamin K | 0 µg (0%) | 41.6 µg (35%) |
| Thiamin (B1) | 0.081 mg (7%) | 0.14 mg (12%) |
| Riboflavin (B2) | 0.4 mg (31%) | 0.14 mg (11%) |
| Niacin (B3) | 3.6 mg (23%) | 0.98 mg (6%) |
| Pantothenic acid (B5) | 1.5 mg (30%) | 0.27 mg (5%) |
| Vitamin B6 | 0.1 mg (6%) | 0.091 mg (5%) |
| Folate (B9) | 17 µg (4%) | 52 µg (13%) |
| Vitamin B12 | 0.04 µg (2%) | 0 µg (0%) |
| Choline | 17.3 mg (3%) | 16 mg (3%) |
| Calcium | 3 mg (0.2%) | 24 mg (2%) |
| Iron | 0.5 mg (3%) | 2.1 mg (12%) |
| Magnesium | 9 mg (2%) | 14 mg (3%) |
| Phosphorus | 86 mg (7%) | 52 mg (4%) |
| Potassium | 318 mg (7%) | 202 mg (4%) |
| Zinc | 0.52 mg (5%) | 0.54 mg (5%) |
| Copper | 0.32 mg (35%) | 0.19 mg (21%) |
| Manganese | 0.047 mg (2%) | 0.16 mg (7%) |
| Selenium | 9.3 µg (17%) | 2.3 µg (4%) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
White mushrooms, raw
White mushrooms, raw contains 22 kcal per 100 g. A typical serving of 1 medium (18 g) provides about 4 kcal.
Roughly 46% of its calories come from carbohydrates, with 43% from protein and 11% from fat (estimated with general energy factors).
Asparagus, raw
Asparagus, raw contains 20 kcal per 100 g. A typical serving of 1 spear, medium, 5-1/4" to 7" long (16 g) provides about 3 kcal.
Roughly 61% of its calories come from carbohydrates, with 35% from protein and 4% from fat (estimated with general energy factors).