First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Raspberries | Mushrooms |
| Nutrient | raspberries | mushrooms |
| Protein | 4g | 16g |
| Carbohydrate | 45g | 38g |
| Fiber | 24g | 16g |
| Fat | 2g | 3g |
| Monounsat. Fat | 0g | 3g |
| Polyunsat. Fat | 1g | 1g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | raspberries | mushrooms |
| Choline | 8% | 34% |
| Vitamin A | 1% | 0% |
| Vitamin C | 114% | 38% |
| Vitamin E | 15% | 1% |
| Vitamin K | 27% | 0% |
Raspberries have significantly more Vitamins E, C, K than mushrooms. Raspberries are a good source of Vitamin K, Riboflavin, Niacin, Vitamin B6, Magnesium, Calcium, Phosphorus, Iron. Raspberries are an excellent source of Vitamin C. Mushrooms are a good source of Vitamin C, Magnesium. Mushrooms are a great source of Thiamin, Vitamin B6, Potassium, Zinc. Mushrooms are an excellent source of Riboflavin, Niacin, Pantothenic Acid, Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | raspberries | mushrooms |
| Vitamin B1 | 6% | 52% |
| Vitamin B2 | 24% | 195% |
| Vitamin B3 | 28% | 266% |
| Vitamin B5 | 19% | 309% |
| Vitamin B6 | 30% | 62% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | raspberries | mushrooms |
| Sodium | 1% | 1% |
| Potasium | 16% | 73% |
| Calcium | 23% | 9% |
| Magnesium | 24% | 24% |
| Phosphorus | 23% | 107% |
| Iron | 34% | 207% |
| Manganese | 52% | 36% |
| Selenium | 0% | 189% |
| Copper | 31% | 360% |
| Zinc | 16% | 66% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
