Mushroom vs Spinach
Side-by-side macro comparison. Mushroom vs Spinach per their standard serving sizes.
Macro Comparison Table
| Macro | Mushroom | Spinach | Difference |
|---|---|---|---|
| Calories | 21 cal | 7 cal | +200% Mushroom |
| Protein | 3g | 0.9g | +233% Mushroom |
| Carbs | 3g | 1.1g | +173% Mushroom |
| Fat | 0.3g | 0.1g | +200% Mushroom |
Differences shown relative to Mushroom. Positive = Mushroom has more.
Quick Take
Mushroom delivers 21 calories per serving with 3g protein, 3g carbs, and 0.3g fat. Spinach delivers 7 calories with 0.9g protein, 1.1g carbs, and 0.1g fat. The most meaningful difference: they're within 14 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Spinach gives you 14 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Mushroom delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Mushroom brings 21 calories — useful when you're chasing a surplus and struggling to eat enough. Mushroom delivers 3g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Mushroom and Spinach are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Mushroom or Spinach?
Mushroom has more protein: 3g vs 0.9g per serving. That's a difference of 2.1g.
Which has fewer calories, Mushroom or Spinach?
Spinach has 7 calories per serving vs 21 calories in Mushroom — a difference of 14 calories.
Is Mushroom or Spinach better for keto?
Spinach is the better keto choice at 1.1g carbs per serving vs 3g carbs in Mushroom.
Is Mushroom or Spinach better for weight loss?
For weight loss, Spinach gives you more calorie flexibility (14 cal less per serving). For preserving muscle during a deficit, Mushroom delivers more protein per calorie. Most people on cuts benefit from Mushroom.
Which Is Better for Your Goal?
🔥 Weight Loss
Mushroom
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Mushroom
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Spinach
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
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