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Wheat vs. Edible mushroom — In-Depth Nutrition Comparison

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What are the main differences between wheat and edible mushroom?

  • Wheat is richer in selenium, manganese, phosphorus, iron, zinc, magnesium, vitamin B1, copper, and vitamin B6, yet edible mushroom is richer in vitamin B2.
  • Wheat 's daily need coverage for selenium is 146% higher.
  • Wheat has 64 times more manganese than edible mushroom. Wheat has 3.012mg of manganese, while edible mushroom has 0.047mg.
  • Edible mushroom has a lower glycemic index than wheat .

We used Wheat, durum and Mushrooms, white, raw types in this comparison.

Infographic

Wheat vs Edible mushroom infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +35.5%
Contains more IronIron +604%
Contains more CopperCopper +73.9%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +490.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +6308.5%
Contains more SeleniumSelenium +861.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Contains more Vitamin B1Vitamin B1 +417.3%
Contains more Vitamin B3Vitamin B3 +86.8%
Contains more Vitamin B6Vitamin B6 +302.9%
Contains more FolateFolate +152.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +232.2%
Contains more Vitamin B5Vitamin B5 +60.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Edible mushroom DV% diff.
Selenium 89.4µg 9.3µg 146%
Manganese 3.012mg 0.047mg 129%
Phosphorus 508mg 86mg 60%
Iron 3.52mg 0.5mg 38%
Zinc 4.16mg 0.52mg 33%
Magnesium 144mg 9mg 32%
Vitamin B1 0.419mg 0.081mg 28%
Copper 0.553mg 0.318mg 26%
Vitamin B6 0.419mg 0.104mg 24%
Carbs 71.13g 3.26g 23%
Vitamin B2 0.121mg 0.402mg 22%
Protein 13.68g 3.09g 21%
Vitamin B3 6.738mg 3.607mg 20%
Calories 339kcal 22kcal 16%
Vitamin B5 0.935mg 1.497mg 11%
Folate 43µg 17µg 7%
Polyunsaturated fat 0.978g 0.16g 5%
Fiber 1g 4%
Fats 2.47g 0.34g 3%
Choline 17.3mg 3%
Calcium 34mg 3mg 3%
Potassium 431mg 318mg 3%
Vitamin C 0mg 2.1mg 2%
Vitamin B12 0µg 0.04µg 2%
Saturated fat 0.454g 0.05g 2%
Monounsaturated fat 0.344g 0g 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 71.13g 2.26g N/A
Sugar 1.98g N/A
Sodium 2mg 5mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.176mg 0.035mg 0%
Threonine 0.366mg 0.107mg 0%
Isoleucine 0.533mg 0.076mg 0%
Leucine 0.934mg 0.12mg 0%
Lysine 0.303mg 0.107mg 0%
Methionine 0.221mg 0.031mg 0%
Phenylalanine 0.681mg 0.085mg 0%
Valine 0.594mg 0.232mg 0%
Histidine 0.322mg 0.057mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more ProteinProtein +342.7%
Contains more FatsFats +626.5%
Contains more CarbsCarbs +2081.9%
Contains more OtherOther +107%
Contains more WaterWater +745.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +511.3%
Contains less Sat. FatSaturated fat -89%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.