Oyster Mushroom vs. Edamame
Nutrition comparison of Oyster Mushroom and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and edamame:
- Both edamame and oyster mushroom are high in dietary fiber and potassium.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
- Oyster mushroom has more riboflavin, niacin and pantothenic acid, however, edamame contains more folate.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and oyster mushroom has 73% less calories than edamame - edamame has 121 calories per 100 grams and oyster mushroom has 33 calories.
For macronutrient ratios, oyster mushroom is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Oyster mushroom has a macronutrient ratio of 32:59:9 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Edamame | |
|---|---|---|
| Protein | 32% | 37% |
| Carbohydrates | 59% | 27% |
| Fat | 9% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and oyster mushroom contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and oyster mushroom has 6.1g of carbohydrates.
dietary fiber
Both edamame and oyster mushroom are high in dietary fiber. Edamame has 126% more dietary fiber than oyster mushroom - edamame has 5.2g of dietary fiber per 100 grams and oyster mushroom has 2.3g of dietary fiber.
sugar
Edamame and oyster mushroom contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and oyster mushroom has 1.1g of sugar.
Protein
protein
Edamame is a great source of protein and it has 260% more protein than oyster mushroom - edamame has 11.9g of protein per 100 grams and oyster mushroom has 3.3g of protein.
Fat
saturated fat
Both edamame and oyster mushroom are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and oyster mushroom has 0.06g of saturated fat.
trans fat
Both edamame and oyster mushroom are low in trans fat - edamame has 0.01g of trans fat per 100 grams and oyster mushroom does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than oyster mushroom - edamame has 6.1mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Edamame and oyster mushroom contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and oyster mushroom has 2ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than edamame - oyster mushroom has 29iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame has more Vitamin E than oyster mushroom - edamame has 0.68mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than oyster mushroom - edamame has 26.7ug 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, edamame contains more folate. Both oyster mushroom and edamame contain significant amounts of thiamin and Vitamin B6.
| Oyster Mushroom | Edamame | |
|---|---|---|
| Thiamin | 0.125 MG | 0.2 MG |
| Riboflavin | 0.349 MG | 0.155 MG |
| Niacin | 4.956 MG | 0.915 MG |
| Pantothenic acid | 1.294 MG | 0.395 MG |
| Vitamin B6 | 0.11 MG | 0.1 MG |
| Folate | 38 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 20 times more calcium than oyster mushroom - edamame has 63mg of calcium per 100 grams and oyster mushroom has 3mg of calcium.
iron
Edamame is a great source of iron and it has 71% more iron than oyster mushroom - edamame has 2.3mg of iron per 100 grams and oyster mushroom has 1.3mg of iron.
potassium
Both edamame and oyster mushroom are high in potassium. Edamame has a little more potassium (4%) than oyster mushroom by weight - edamame has 436mg 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 | Edamame | |
|---|---|---|
| beta-carotene | 29 UG | 175 UG |
| lutein + zeaxanthin | ~ | 1619 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than oyster mushroom per 100 grams.
| Oyster Mushroom | Edamame | |
|---|---|---|
| linoleic acid | 0.123 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.123 G | 1.794 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 Edamame (Edamame, frozen, prepared) .
Oyster Mushroom g
()
|
Daily Values (%) |
Edamame 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 % | |
| 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% |
|
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% |
|
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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MG % | |
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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 % | |
| 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 % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| 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 % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
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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 % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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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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| UG % |
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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% |
|
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 edamame or oyster mushroom contain more calories in 100 grams?Edamame is high in calories and oyster mushroom has 70% less calories than edamame - edamame has 121 calories in 100g and oyster mushroom has 33 calories.
Is edamame or oyster mushroom better for protein?
Edamame is a great source of protein and it has 260% more protein than oyster mushroom - edamame has 11.9g of protein per 100 grams and oyster mushroom has 3.3g of protein.
Does edamame or oyster mushroom have more carbohydrates?
By weight, edamame and oyster mushroom contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and oyster mushroom has 6.1g of carbohydrates.
Does edamame or oyster mushroom contain more calcium?
Edamame is a rich source of calcium and it has 20 times more calcium than oyster mushroom - edamame has 63mg of calcium in 100 grams and oyster mushroom has 3mg of calcium.
Does edamame or oyster mushroom contain more potassium?
Both edamame and oyster mushroom are high in potassium. Edamame has a little more potassium ( 0%) than oyster mushroom by weight - edamame has 436mg of potassium in 100 grams and oyster mushroom has 420mg of potassium.