Oyster Mushroom vs. Cauliflower
Nutrition comparison of Oyster Mushroom and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and cauliflower:
- Both oyster mushroom and cauliflower are high in potassium.
- Cauliflower is an excellent source of Vitamin C.
- Oyster mushroom has more thiamin, riboflavin and niacin.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oyster mushroom and cauliflower contain similar amounts of calories - oyster mushroom has 33 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, oyster mushroom is heavier in protein, lighter in carbs and similar to cauliflower for fat. Oyster mushroom has a macronutrient ratio of 32:59:9 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Cauliflower | |
|---|---|---|
| Protein | 32% | 25% |
| Carbohydrates | 59% | 66% |
| Fat | 9% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom and cauliflower contain similar amounts of carbs - oyster mushroom has 6.1g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Oyster mushroom and cauliflower contain similar amounts of dietary fiber - oyster mushroom has 2.3g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Oyster mushroom and cauliflower contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Oyster mushroom and cauliflower contain similar amounts of protein - oyster mushroom has 3.3g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both oyster mushroom and cauliflower are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than oyster mushroom - cauliflower has 48.2mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Oyster mushroom and cauliflower contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin D
Oyster mushroom has more Vitamin D than cauliflower - oyster mushroom has 29iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and oyster mushroom contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Cauliflower has more Vitamin K than oyster mushroom - cauliflower has 15.5ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Oyster mushroom has more thiamin, riboflavin and niacin. Both oyster mushroom and cauliflower contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Oyster Mushroom | Cauliflower | |
|---|---|---|
| Thiamin | 0.125 MG | 0.05 MG |
| Riboflavin | 0.349 MG | 0.06 MG |
| Niacin | 4.956 MG | 0.507 MG |
| Pantothenic acid | 1.294 MG | 0.667 MG |
| Vitamin B6 | 0.11 MG | 0.184 MG |
| Folate | 38 UG | 57 UG |
Minerals
calcium
Cauliflower has 633% more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Oyster mushroom has 217% more iron than cauliflower - oyster mushroom has 1.3mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both oyster mushroom and cauliflower are high in potassium. Oyster mushroom has 40% more potassium than cauliflower - oyster mushroom has 420mg of potassium per 100 grams and cauliflower has 299mg 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 | Cauliflower | |
|---|---|---|
| beta-carotene | 29 UG | ~ |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oyster mushroom has more linoleic acid than cauliflower per 100 grams.
| Oyster Mushroom | Cauliflower | |
|---|---|---|
| linoleic acid | 0.123 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.123 G | 0.019 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Oyster Mushroom or Cauliflower .
Note: The specific food items compared are: Oyster Mushroom (Mushrooms, oyster, raw) and Cauliflower (Cauliflower, raw) .
Oyster Mushroom g
()
|
Daily Values (%) |
Cauliflower g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| 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 % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
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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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 oyster mushroom or cauliflower contain more calories in 100 grams?Oyster mushroom and cauliflower contain similar amounts of calories - oyster mushroom has 33 calories in 100g and cauliflower has 25 calories.
Is oyster mushroom or cauliflower better for protein?
Oyster mushroom and cauliflower contain similar amounts of protein - oyster mushroom has 3.3g of protein per 100 grams and cauliflower has 1.9g of protein.
Does oyster mushroom or cauliflower have more carbohydrates?
By weight, oyster mushroom and cauliflower contain similar amounts of carbs - oyster mushroom has 6.1g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does oyster mushroom or cauliflower contain more potassium?
Both oyster mushroom and cauliflower are high in potassium. Oyster mushroom has 40% more potassium than cauliflower - oyster mushroom has 420mg of potassium in 100 grams and cauliflower has 299mg of potassium.