Oyster Mushroom vs. Brussels Sprouts
Nutrition comparison of Oyster Mushroom and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and brussels sprouts:
- Both oyster mushroom and brussels sprouts are high in dietary fiber and potassium.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Oyster mushroom has more riboflavin, niacin and pantothenic acid, however, brussels sprout contains more Vitamin B6.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oyster mushroom and brussels sprouts contain similar amounts of calories - oyster mushroom has 33 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, oyster mushroom is heavier in protein, lighter in carbs and similar to brussels sprouts for fat. Oyster mushroom has a macronutrient ratio of 32:59:9 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Brussels Sprouts | |
|---|---|---|
| Protein | 32% | 26% |
| Carbohydrates | 59% | 68% |
| Fat | 9% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom and brussels sprouts contain similar amounts of carbs - oyster mushroom has 6.1g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both oyster mushroom and brussels sprouts are high in dietary fiber. Brussels sprout has 65% more dietary fiber than oyster mushroom - oyster mushroom has 2.3g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Oyster mushroom and brussels sprouts contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Oyster mushroom and brussels sprouts contain similar amounts of protein - oyster mushroom has 3.3g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both oyster mushroom and brussels sprouts are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has more Vitamin C than oyster mushroom - brussels sprout has 85mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Brussels sprout has 18 times more Vitamin A than oyster mushroom - oyster mushroom has 2ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than brussels sprout - oyster mushroom has 29iu of Vitamin D per 100 grams and brussels sprout does not contain significant amounts.
Vitamin E
Brussels sprout has more Vitamin E than oyster mushroom - brussels sprout has 0.88mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has more Vitamin K than oyster mushroom - brussels sprout has 177ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Oyster mushroom has more riboflavin, niacin and pantothenic acid, however, brussels sprout contains more Vitamin B6. Both oyster mushroom and brussels sprouts contain significant amounts of thiamin and folate.
| Oyster Mushroom | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.125 MG | 0.139 MG |
| Riboflavin | 0.349 MG | 0.09 MG |
| Niacin | 4.956 MG | 0.745 MG |
| Pantothenic acid | 1.294 MG | 0.309 MG |
| Vitamin B6 | 0.11 MG | 0.219 MG |
| Folate | 38 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 13 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Oyster mushroom and brussels sprouts contain similar amounts of iron - oyster mushroom has 1.3mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both oyster mushroom and brussels sprouts are high in potassium. Oyster mushroom has a little more potassium (8%) than brussels sprout by weight - oyster mushroom has 420mg of potassium per 100 grams and brussels sprout has 389mg 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 | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 29 UG | 450 UG |
| alpha-carotene | ~ | 6 UG |
| lutein + zeaxanthin | ~ | 1590 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oyster mushroom has more linoleic acid than brussels sprout per 100 grams.
| Oyster Mushroom | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.123 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.123 G | 0.046 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 Brussels Sprouts (Brussels sprouts, raw) .
Oyster Mushroom g
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Daily Values (%) |
Brussels Sprouts g
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5% | Vitamin C | 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% | 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% | fluoride | 5% |
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5% | molybdenum | 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 oyster mushroom or brussels sprouts contain more calories in 100 grams?Oyster mushroom and brussels sprouts contain similar amounts of calories - oyster mushroom has 33 calories in 100g and brussels sprout has 43 calories.
Is oyster mushroom or brussels sprouts better for protein?
Oyster mushroom and brussels sprouts contain similar amounts of protein - oyster mushroom has 3.3g of protein per 100 grams and brussels sprout has 3.4g of protein.
Does oyster mushroom or brussels sprouts have more carbohydrates?
By weight, oyster mushroom and brussels sprouts contain similar amounts of carbs - oyster mushroom has 6.1g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does oyster mushroom or brussels sprouts contain more potassium?
Both oyster mushroom and brussels sprouts are high in potassium. Oyster mushroom has a little more potassium ( 10%) than brussels sprout by weight - oyster mushroom has 420mg of potassium in 100 grams and brussels sprout has 389mg of potassium.