Kiwi vs. Oyster Mushroom
Nutrition comparison of Kiwi and Oyster Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
oyster mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and oyster mushroom:
- Both kiwi and oyster mushroom are high in dietary fiber and potassium.
- Kiwi has signficantly more calcium than oyster mushroom.
- Kiwi is an excellent source of Vitamin C.
- Oyster mushroom has 58% less carbohydrates than kiwi.
- Oyster mushroom has 7.1 times less sugar than kiwi.
- Oyster mushroom has more thiamin, riboflavin, niacin and pantothenic acid.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Oyster Mushroom (Mushrooms, oyster, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oyster mushroom has 46% less calories than kiwi - kiwi has 61 calories per 100 grams and oyster mushroom has 33 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and similar to oyster mushroom for fat. Kiwi has a macronutrient ratio of 7:87:7 and for oyster mushroom, 32:59:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Oyster Mushroom | |
|---|---|---|
| Protein | 7% | 32% |
| Carbohydrates | 87% | 59% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom has 58% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and oyster mushroom has 6.1g of carbohydrates.
dietary fiber
Both kiwi and oyster mushroom are high in dietary fiber. Kiwi has 30% more dietary fiber than oyster mushroom - kiwi has 3g of dietary fiber per 100 grams and oyster mushroom has 2.3g of dietary fiber.
sugar
Oyster mushroom has 7.1 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and oyster mushroom has 1.1g of sugar.
Protein
protein
Oyster mushroom has 190% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and oyster mushroom has 3.3g of protein.
Fat
saturated fat
Both kiwi and oyster mushroom are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and oyster mushroom has 0.06g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than oyster mushroom - kiwi has 92.7mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Kiwi and oyster mushroom contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and oyster mushroom has 2ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than kiwi - oyster mushroom has 29iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi has more Vitamin E than oyster mushroom - kiwi has 1.5mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Kiwi has more Vitamin K than oyster mushroom - kiwi has 40.3ug 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 kiwi and oyster mushroom contain significant amounts of Vitamin B6 and folate.
| Kiwi | Oyster Mushroom | |
|---|---|---|
| Thiamin | 0.027 MG | 0.125 MG |
| Riboflavin | 0.025 MG | 0.349 MG |
| Niacin | 0.341 MG | 4.956 MG |
| Pantothenic acid | 0.183 MG | 1.294 MG |
| Vitamin B6 | 0.063 MG | 0.11 MG |
| Folate | 25 UG | 38 UG |
Minerals
calcium
Kiwi has signficantly more calcium than oyster mushroom - kiwi has 34mg of calcium per 100 grams and oyster mushroom has 3mg of calcium.
iron
Oyster mushroom has 329% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and oyster mushroom has 1.3mg of iron.
potassium
Both kiwi and oyster mushroom are high in potassium. Oyster mushroom has 35% more potassium than kiwi - kiwi has 312mg 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, both kiwi and oyster mushroom contain significant amounts of beta-carotene.
| Kiwi | Oyster Mushroom | |
|---|---|---|
| beta-carotene | 52 UG | 29 UG |
| lutein + zeaxanthin | 122 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both kiwi and oyster mushroom contain significant amounts of linoleic acid.
| Kiwi | Oyster Mushroom | |
|---|---|---|
| linoleic acid | 0.246 G | 0.123 G |
| Total | 0.246 G | 0.123 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: Kiwi (Kiwifruit, green, raw) and Oyster Mushroom (Mushrooms, oyster, raw) .
Kiwi g
()
|
Daily Values (%) |
Oyster Mushroom 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 % |
|
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 % |
|
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 % |
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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 % |
|
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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kiwi or oyster mushroom contain more calories in 100 grams?Oyster mushroom has 50% less calories than kiwi - kiwi has 61 calories in 100g and oyster mushroom has 33 calories.
Is kiwi or oyster mushroom better for protein?
Oyster mushroom has 190% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and oyster mushroom has 3.3g of protein.
Does kiwi or oyster mushroom have more carbohydrates?
By weight, oyster mushroom has 60% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and oyster mushroom has 6.1g of carbohydrates.
Does kiwi or oyster mushroom contain more potassium?
Both kiwi and oyster mushroom are high in potassium. Oyster mushroom has 40% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and oyster mushroom has 420mg of potassium.