Oats vs. Mushroom
Nutrition comparison of Oats and Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and mushroom:
- Both oats and mushroom are high in potassium.
- Mushroom has 23.3 times less saturated fat than oat.
- Oat has more thiamin and folate, however, mushroom contains more riboflavin, niacin and Vitamin B12.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Mushroom (Mushrooms, white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and mushroom has 94% less calories than oat - oat has 389 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, oats is much lighter in protein, heavier in carbs and heavier in fat compared to mushroom per calorie. Oats has a macronutrient ratio of 17:67:16 and for mushroom, 44:47:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Mushroom | |
|---|---|---|
| Protein | 17% | 44% |
| Carbohydrates | 67% | 47% |
| Fat | 16% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and mushroom has 95% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 960% more dietary fiber than mushroom - oat has 10.6g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Oat has less sugar than mushroom - mushroom has 2g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 447% more protein than mushroom - oat has 16.9g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Mushroom has 23.3 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Mushroom has more Vitamin C than oat - mushroom has 2.1mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than oat - mushroom has 7iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Mushroom and oats contain similar amounts of Vitamin E - mushroom has 0.01mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and folate, however, mushroom contains more riboflavin, niacin and Vitamin B12. Both oats and mushroom contain significant amounts of pantothenic acid and Vitamin B6.
| Oats | Mushroom | |
|---|---|---|
| Thiamin | 0.763 MG | 0.081 MG |
| Riboflavin | 0.139 MG | 0.402 MG |
| Niacin | 0.961 MG | 3.607 MG |
| Pantothenic acid | 1.349 MG | 1.497 MG |
| Vitamin B6 | 0.119 MG | 0.104 MG |
| Folate | 56 UG | 17 UG |
| Vitamin B12 | ~ | 0.04 UG |
Minerals
calcium
Oat is a great source of calcium and it has 17 times more calcium than mushroom - oat has 54mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Oat is an excellent source of iron and it has 844% more iron than mushroom - oat has 4.7mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both oats and mushroom are high in potassium. Oat has 35% more potassium than mushroom - oat has 429mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than mushroom per 100 grams.
| Oats | Mushroom | |
|---|---|---|
| linoleic acid | 2.424 G | 0.16 G |
| Total | 2.424 G | 0.16 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.
Oats g
()
|
Daily Values (%) |
Mushroom g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
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% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| 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 oats or mushroom contain more calories in 100 grams?Oat is high in calories and mushroom has 90% less calories than oat - oat has 389 calories in 100g and mushroom has 22 calories.
Is oats or mushroom better for protein?
Oat is a fantastic source of protein and it has 450% more protein than mushroom - oat has 16.9g of protein per 100 grams and mushroom has 3.1g of protein.
Does oats or mushroom have more carbohydrates?
By weight, oat is high in carbohydrates and mushroom has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does oats or mushroom contain more iron?
Oat is an abundant source of iron and it has 840% more iron than mushroom - oat has 4.7mg of iron in 100 grams and mushroom has 0.5mg of iron.
Does oats or mushroom contain more potassium?
Both oats and mushroom are high in potassium. Oat has 40% more potassium than mushroom - oat has 429mg of potassium in 100 grams and mushroom has 318mg of potassium.