Oyster Mushroom vs. Kale
Nutrition comparison of Oyster Mushroom and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and kale:
- Both kale and oyster mushroom are high in dietary fiber and potassium.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- Oyster mushroom has more niacin and pantothenic acid.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and oyster mushroom contain similar amounts of calories - kale has 35 calories per 100 grams and oyster mushroom has 33 calories.
For macronutrient ratios, oyster mushroom is heavier in protein, heavier in carbs and much lighter in fat compared to kale per calorie. Oyster mushroom has a macronutrient ratio of 32:59:9 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Kale | |
|---|---|---|
| Protein | 32% | 28% |
| Carbohydrates | 59% | 41% |
| Fat | 9% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and oyster mushroom contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and oyster mushroom has 6.1g of carbohydrates.
dietary fiber
Both kale and oyster mushroom are high in dietary fiber. Kale has 78% more dietary fiber than oyster mushroom - kale has 4.1g of dietary fiber per 100 grams and oyster mushroom has 2.3g of dietary fiber.
sugar
Kale and oyster mushroom contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and oyster mushroom has 1.1g of sugar.
Protein
protein
Kale and oyster mushroom contain similar amounts of protein - kale has 2.9g of protein per 100 grams and oyster mushroom has 3.3g of protein.
Fat
saturated fat
Both kale and oyster mushroom are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and oyster mushroom has 0.06g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than oyster mushroom - kale has 93.4mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 119 times more Vitamin A than oyster mushroom - kale has 241ug of Vitamin A per 100 grams and oyster mushroom has 2ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than kale - oyster mushroom has 29iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than oyster mushroom - kale has 0.66mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than oyster mushroom - kale has 389.6ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Oyster mushroom has more niacin and pantothenic acid. Both oyster mushroom and kale contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Oyster Mushroom | Kale | |
|---|---|---|
| Thiamin | 0.125 MG | 0.113 MG |
| Riboflavin | 0.349 MG | 0.347 MG |
| Niacin | 4.956 MG | 1.18 MG |
| Pantothenic acid | 1.294 MG | 0.37 MG |
| Vitamin B6 | 0.11 MG | 0.147 MG |
| Folate | 38 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 83 times more calcium than oyster mushroom - kale has 254mg of calcium per 100 grams and oyster mushroom has 3mg of calcium.
iron
Kale and oyster mushroom contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and oyster mushroom has 1.3mg of iron.
potassium
Both kale and oyster mushroom are high in potassium. Oyster mushroom has 21% more potassium than kale - kale has 348mg 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 | Kale | |
|---|---|---|
| beta-carotene | 29 UG | 2873 UG |
| lutein + zeaxanthin | ~ | 6261 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than oyster mushroom per 100 grams.
| Oyster Mushroom | Kale | |
|---|---|---|
| linoleic acid | 0.123 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.123 G | 0.294 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 Kale (Kale, raw) .
Oyster Mushroom g
()
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Daily Values (%) |
Kale g
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 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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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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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% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or oyster mushroom contain more calories in 100 grams?Kale and oyster mushroom contain similar amounts of calories - kale has 35 calories in 100g and oyster mushroom has 33 calories.
Is kale or oyster mushroom better for protein?
Kale and oyster mushroom contain similar amounts of protein - kale has 2.9g of protein per 100 grams and oyster mushroom has 3.3g of protein.
Does kale or oyster mushroom have more carbohydrates?
By weight, kale and oyster mushroom contain similar amounts of carbs - kale has 4.4g of carbs for 100g and oyster mushroom has 6.1g of carbohydrates.
Does kale or oyster mushroom contain more calcium?
Kale is a rich source of calcium and it has 83 times more calcium than oyster mushroom - kale has 254mg of calcium in 100 grams and oyster mushroom has 3mg of calcium.
Does kale or oyster mushroom contain more potassium?
Both kale and oyster mushroom are high in potassium. Oyster mushroom has 20% more potassium than kale - kale has 348mg of potassium in 100 grams and oyster mushroom has 420mg of potassium.