Oyster Mushroom vs. Bok Choy
Nutrition comparison of Oyster Mushroom and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and bok choy:
- Both oyster mushroom and bok choy are high in potassium.
- Bok choy has 61% less calories than oyster mushroom.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- Oyster mushroom has more thiamin, riboflavin, niacin and pantothenic acid.
- Oyster mushroom is a great source of dietary fiber.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 61% less calories than oyster mushroom - oyster mushroom has 33 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, oyster mushroom is lighter in protein, heavier in carbs and similar to bok choy for fat. Oyster mushroom has a macronutrient ratio of 32:59:9 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Bok Choy | |
|---|---|---|
| Protein | 32% | 39% |
| Carbohydrates | 59% | 53% |
| Fat | 9% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom and bok choy contain similar amounts of carbs - oyster mushroom has 6.1g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Oyster mushroom is a great source of dietary fiber and it has 130% more dietary fiber than bok choy - oyster mushroom has 2.3g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Oyster mushroom and bok choy contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Oyster mushroom has 121% more protein than bok choy - oyster mushroom has 3.3g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both oyster mushroom and bok choy are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than oyster mushroom - bok choy has 45mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 110 times more Vitamin A than oyster mushroom - oyster mushroom has 2ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than bok choy - oyster mushroom has 29iu of Vitamin D per 100 grams and bok choy does not contain significant amounts.
Vitamin E
Bok choy and oyster mushroom contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Bok choy has more Vitamin K than oyster mushroom - bok choy has 45.5ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Oyster mushroom has more thiamin, riboflavin, niacin and pantothenic acid. Both oyster mushroom and bok choy contain significant amounts of Vitamin B6 and folate.
| Oyster Mushroom | Bok Choy | |
|---|---|---|
| Thiamin | 0.125 MG | 0.04 MG |
| Riboflavin | 0.349 MG | 0.07 MG |
| Niacin | 4.956 MG | 0.5 MG |
| Pantothenic acid | 1.294 MG | 0.088 MG |
| Vitamin B6 | 0.11 MG | 0.194 MG |
| Folate | 38 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 34 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Oyster mushroom has 66% more iron than bok choy - oyster mushroom has 1.3mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both oyster mushroom and bok choy are high in potassium. Oyster mushroom has 67% more potassium than bok choy - oyster mushroom has 420mg of potassium per 100 grams and bok choy has 252mg 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 | Bok Choy | |
|---|---|---|
| beta-carotene | 29 UG | 2681 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 40 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oyster mushroom has more linoleic acid than bok choy per 100 grams.
| Oyster Mushroom | Bok Choy | |
|---|---|---|
| linoleic acid | 0.123 G | 0.042 G |
| Total | 0.123 G | 0.042 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 Bok Choy (Cabbage, chinese (pak-choi), raw) .
Oyster Mushroom g
()
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Daily Values (%) |
Bok Choy 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% |
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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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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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MG % | |
| MG % |
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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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| UG % |
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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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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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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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| UG % |
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5% | selenium | 5% |
|
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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 bok choy contain more calories in 100 grams?Bok choy has 60% less calories than oyster mushroom - oyster mushroom has 33 calories in 100g and bok choy has 13 calories.
Is oyster mushroom or bok choy better for protein?
Oyster mushroom has 120% more protein than bok choy - oyster mushroom has 3.3g of protein per 100 grams and bok choy has 1.5g of protein.
Does oyster mushroom or bok choy have more carbohydrates?
By weight, oyster mushroom and bok choy contain similar amounts of carbs - oyster mushroom has 6.1g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does oyster mushroom or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 34 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does oyster mushroom or bok choy contain more potassium?
Both oyster mushroom and bok choy are high in potassium. Oyster mushroom has 70% more potassium than bok choy - oyster mushroom has 420mg of potassium in 100 grams and bok choy has 252mg of potassium.