Oyster Mushroom vs. Asparagus
Nutrition comparison of Oyster Mushroom and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and asparagus:
- Both asparagus and oyster mushroom are high in dietary fiber and potassium.
- Asparagus is a great source of iron.
- Oyster mushroom has more riboflavin, niacin and pantothenic acid.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and oyster mushroom contain similar amounts of calories - asparagus has 20 calories per 100 grams and oyster mushroom has 33 calories.
For macronutrient ratios, oyster mushroom is heavier in fat and similar to asparagus for protein and carbs. Oyster mushroom has a macronutrient ratio of 32:59:9 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Asparagus | |
|---|---|---|
| Protein | 32% | 34% |
| Carbohydrates | 59% | 61% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and oyster mushroom contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and oyster mushroom has 6.1g of carbohydrates.
dietary fiber
Both asparagus and oyster mushroom are high in dietary fiber. Asparagus is very similar to asparagus for dietary fiber - asparagus has 2.1g of dietary fiber per 100 grams and oyster mushroom has 2.3g of dietary fiber.
sugar
Asparagus and oyster mushroom contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and oyster mushroom has 1.1g of sugar.
Protein
protein
Asparagus and oyster mushroom contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and oyster mushroom has 3.3g of protein.
Fat
saturated fat
Both asparagus and oyster mushroom are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and oyster mushroom has 0.06g of saturated fat.
Vitamins
Vitamin C
Asparagus has more Vitamin C than oyster mushroom - asparagus has 5.6mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Asparagus has 18 times more Vitamin A than oyster mushroom - asparagus has 38ug of Vitamin A per 100 grams and oyster mushroom has 2ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than asparagus - oyster mushroom has 29iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus has more Vitamin E than oyster mushroom - asparagus has 1.1mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Asparagus has more Vitamin K than oyster mushroom - asparagus has 41.6ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Oyster mushroom has more riboflavin, niacin and pantothenic acid. Both oyster mushroom and asparagus contain significant amounts of thiamin, Vitamin B6 and folate.
| Oyster Mushroom | Asparagus | |
|---|---|---|
| Thiamin | 0.125 MG | 0.143 MG |
| Riboflavin | 0.349 MG | 0.141 MG |
| Niacin | 4.956 MG | 0.978 MG |
| Pantothenic acid | 1.294 MG | 0.274 MG |
| Vitamin B6 | 0.11 MG | 0.091 MG |
| Folate | 38 UG | 52 UG |
Minerals
calcium
Asparagus has 700% more calcium than oyster mushroom - asparagus has 24mg of calcium per 100 grams and oyster mushroom has 3mg of calcium.
iron
Asparagus is a great source of iron and it has 61% more iron than oyster mushroom - asparagus has 2.1mg of iron per 100 grams and oyster mushroom has 1.3mg of iron.
potassium
Both asparagus and oyster mushroom are high in potassium. Oyster mushroom has 108% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and oyster mushroom has 420mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Oyster Mushroom | Asparagus | |
|---|---|---|
| beta-carotene | 29 UG | 449 UG |
| alpha-carotene | ~ | 9 UG |
| lutein + zeaxanthin | ~ | 710 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oyster mushroom has more linoleic acid than asparagus per 100 grams.
| Oyster Mushroom | Asparagus | |
|---|---|---|
| linoleic acid | 0.123 G | 0.04 G |
| Total | 0.123 G | 0.04 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Oyster Mushroom (Mushrooms, oyster, raw) and Asparagus (Asparagus, raw) .
Oyster Mushroom g
()
|
Daily Values (%) |
Asparagus g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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5% | selenium | 5% |
|
UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or oyster mushroom contain more calories in 100 grams?Asparagus and oyster mushroom contain similar amounts of calories - asparagus has 20 calories in 100g and oyster mushroom has 33 calories.
Is asparagus or oyster mushroom better for protein?
Asparagus and oyster mushroom contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and oyster mushroom has 3.3g of protein.
Does asparagus or oyster mushroom have more carbohydrates?
By weight, asparagus and oyster mushroom contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and oyster mushroom has 6.1g of carbohydrates.
Does asparagus or oyster mushroom contain more potassium?
Both asparagus and oyster mushroom are high in potassium. Oyster mushroom has 110% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and oyster mushroom has 420mg of potassium.