Oats vs. Maitake Mushroom
Nutrition comparison of Oats and Maitake Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
maitake mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and maitake mushroom:
- Both maitake mushroom and oats are high in dietary fiber and potassium.
- Maitake mushroom has 39.5 times less saturated fat than oat.
- Maitake mushroom is an excellent source of Vitamin D.
- Oat has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Maitake Mushroom (Mushrooms, maitake, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and maitake mushroom has 92% less calories than oat - maitake mushroom has 31 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is lighter in protein, lighter in carbs and heavier in fat compared to maitake mushroom per calorie. Oats has a macronutrient ratio of 17:67:16 and for maitake mushroom, 22:75:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Maitake Mushroom | |
|---|---|---|
| Protein | 17% | 22% |
| Carbohydrates | 67% | 75% |
| Fat | 16% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and maitake mushroom has 89% less carbohydrates than oat - maitake mushroom has 7g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both maitake mushroom and oats are high in dietary fiber. Oat has 293% more dietary fiber than maitake mushroom - maitake mushroom has 2.7g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than maitake mushroom - maitake mushroom has 2.1g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 771% more protein than maitake mushroom - maitake mushroom has 1.9g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Maitake mushroom has 39.5 times less saturated fat than oat - maitake mushroom has 0.03g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin D
Maitake mushroom is an excellent source of Vitamin D and it has more Vitamin D than oat - maitake mushroom has 1123iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Maitake mushroom and oats contain similar amounts of Vitamin E - maitake mushroom has 0.01mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, pantothenic acid, Vitamin B6 and folate. Both oats and maitake mushroom contain significant amounts of riboflavin and niacin.
| Oats | Maitake Mushroom | |
|---|---|---|
| Thiamin | 0.763 MG | 0.146 MG |
| Riboflavin | 0.139 MG | 0.242 MG |
| Niacin | 0.961 MG | 0.6585 MG |
| Pantothenic acid | 1.349 MG | 0.27 MG |
| Vitamin B6 | 0.119 MG | 0.056 MG |
| Folate | 56 UG | 21 UG |
Minerals
calcium
Oat is a great source of calcium and it has 53 times more calcium than maitake mushroom - maitake mushroom has 1mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 14 times more iron than maitake mushroom - maitake mushroom has 0.3mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both maitake mushroom and oats are high in potassium. Oat has 110% more potassium than maitake mushroom - maitake mushroom has 204mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than maitake mushroom per 100 grams.
| Oats | Maitake Mushroom | |
|---|---|---|
| linoleic acid | 2.424 G | 0.09 G |
| Total | 2.424 G | 0.09 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Maitake Mushroom (Mushrooms, maitake, raw) .
Oats g
()
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Daily Values (%) |
Maitake Mushroom 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 % | |
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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 % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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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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IU % | |
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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 % |
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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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| UG % |
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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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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does maitake mushroom or oats contain more calories in 100 grams?Oat is high in calories and maitake mushroom has 90% less calories than oat - maitake mushroom has 31 calories in 100g and oat has 389 calories.
Does maitake mushroom or oats have more carbohydrates?
By weight, oat is high in carbohydrates and maitake mushroom has 90% fewer carbohydrates than oat - maitake mushroom has 7g of carbs for 100g and oat has 66.3g of carbohydrates.
Does maitake mushroom or oats contain more iron?
Oat is an abundant source of iron and it has 14 times more iron than maitake mushroom - maitake mushroom has 0.3mg of iron in 100 grams and oat has 4.7mg of iron.
Does maitake mushroom or oats contain more potassium?
Both maitake mushroom and oats are high in potassium. Oat has 110% more potassium than maitake mushroom - maitake mushroom has 204mg of potassium in 100 grams and oat has 429mg of potassium.