USDA-derived comparison
Garlic vs Portobello Mushrooms
Garlic leads for Vitamin B6, Vitamin C and Calcium; Portobello Mushrooms answers with Vitamin B3 and Folate.
Who each is for: Choose garlic for vitamin B6 and vitamin C. Choose portobello Mushrooms for vitamin B3 and folate.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Garlic
Typical serving: 3 cloves (9g)
17/100
Portobello Mushrooms
Typical serving: 1 cup (86g)
7/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Garlic | Portobello Mushrooms |
|---|---|---|
| Calories | 149 kcal | 22 kcal |
| Protein | 6 g | 2 g |
| Carbs | 33 g | 4 g |
| Fat | 1 g | 0 g |
| Fiber | 2 g | 1 g |
| Sat fat | 0 g | 0 g |
| Sodium | 17 mg | 9 mg |
| Potassium | 401 mg | 364 mg |
| Calcium | 181 mg | 3 mg |
| Iron | 1.7 mg | 0.3 mg |
| Magnesium | 25 mg | 0 mg |
| Zinc | 1.2 mg | 0.5 mg |
| Vitamin C | 31 mg | 0 mg |
| Vitamin D | 0 µg | 0.3 µg |
| Vitamin B12 | 0 µg | 0.1 µg |
| Folate | 3 µg | 28 µg |
Servings differ: 3 cloves of garlic is about 9g, 1 cup of portobello mushrooms about 86g. Scale accordingly before deciding anything on the 100g basis alone.
Keep comparing
Stop comparing foods one at a time
The better question is what your whole day looks like. Log meals in plain words and Nutrigate shows your nutrition score across 46 nutrients, so single foods stop carrying moral weight.
Try Nutrigate