Oyster Mushroom vs. Garlic
Nutrition comparison of Oyster Mushroom and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and garlic:
- Both oyster mushroom and garlic are high in dietary fiber and potassium.
- Garlic is an excellent source of Vitamin C and calcium.
- Oyster mushroom has more riboflavin, niacin, pantothenic acid and folate, however, garlic contains more Vitamin B6.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and oyster mushroom has 78% less calories than garlic - oyster mushroom has 33 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, oyster mushroom is heavier in protein, much lighter in carbs and heavier in fat compared to garlic per calorie. Oyster mushroom has a macronutrient ratio of 32:59:9 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Garlic | |
|---|---|---|
| Protein | 32% | 16% |
| Carbohydrates | 59% | 82% |
| Fat | 9% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and oyster mushroom has 82% less carbohydrates than garlic - oyster mushroom has 6.1g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Both oyster mushroom and garlic are high in dietary fiber. Oyster mushroom has a little more dietary fiber (10%) than garlic by weight - oyster mushroom has 2.3g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Oyster mushroom and garlic contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and garlic has 1g of sugar.
Protein
protein
Garlic has 92% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Both oyster mushroom and garlic are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than oyster mushroom - garlic has 31.2mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Oyster mushroom and garlic contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin D
Oyster mushroom has more Vitamin D than garlic - oyster mushroom has 29iu of Vitamin D per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and oyster mushroom contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Garlic and oyster mushroom contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Oyster mushroom has more riboflavin, niacin, pantothenic acid and folate, however, garlic contains more Vitamin B6. Both oyster mushroom and garlic contain significant amounts of thiamin.
| Oyster Mushroom | Garlic | |
|---|---|---|
| Thiamin | 0.125 MG | 0.2 MG |
| Riboflavin | 0.349 MG | 0.11 MG |
| Niacin | 4.956 MG | 0.7 MG |
| Pantothenic acid | 1.294 MG | 0.596 MG |
| Vitamin B6 | 0.11 MG | 1.235 MG |
| Folate | 38 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 59 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
Oyster mushroom and garlic contain similar amounts of iron - oyster mushroom has 1.3mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Both oyster mushroom and garlic are high in potassium. Oyster mushroom has a little more potassium (5%) than garlic by weight - oyster mushroom has 420mg of potassium per 100 grams and garlic has 401mg 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 | Garlic | |
|---|---|---|
| beta-carotene | 29 UG | 5 UG |
| lutein + zeaxanthin | ~ | 16 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both oyster mushroom and garlic contain significant amounts of linoleic acid.
| Oyster Mushroom | Garlic | |
|---|---|---|
| linoleic acid | 0.123 G | 0.229 G |
| Total | 0.123 G | 0.229 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 Garlic (Garlic, raw) .
Oyster Mushroom g
()
|
Daily Values (%) |
Garlic g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
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% |
|
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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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 oyster mushroom or garlic contain more calories in 100 grams?Garlic is high in calories and oyster mushroom has 80% less calories than garlic - oyster mushroom has 33 calories in 100g and garlic has 149 calories.
Is oyster mushroom or garlic better for protein?
Garlic has 90% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and garlic has 6.4g of protein.
Does oyster mushroom or garlic have more carbohydrates?
By weight, garlic is high in carbohydrates and oyster mushroom has 80% fewer carbohydrates than garlic - oyster mushroom has 6.1g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does oyster mushroom or garlic contain more calcium?
Garlic is a rich source of calcium and it has 59 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium in 100 grams and garlic has 181mg of calcium.
Does oyster mushroom or garlic contain more potassium?
Both oyster mushroom and garlic are high in potassium. Oyster mushroom has a little more potassium ( 10%) than garlic by weight - oyster mushroom has 420mg of potassium in 100 grams and garlic has 401mg of potassium.