Oyster Mushroom vs. Spinach
Nutrition comparison of Oyster Mushroom and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and spinach:
- Both spinach and oyster mushroom are high in dietary fiber and potassium.
- Oyster mushroom has more niacin and pantothenic acid, however, spinach contains more folate.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and oyster mushroom contain similar amounts of calories - spinach has 23 calories per 100 grams and oyster mushroom has 33 calories.
For macronutrient ratios, oyster mushroom is lighter in protein, heavier in carbs and similar to spinach for fat. Oyster mushroom has a macronutrient ratio of 32:59:9 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Spinach | |
|---|---|---|
| Protein | 32% | 39% |
| Carbohydrates | 59% | 49% |
| Fat | 9% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and oyster mushroom contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and oyster mushroom has 6.1g of carbohydrates.
dietary fiber
Both spinach and oyster mushroom are high in dietary fiber. Spinach is very similar to spinach for dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and oyster mushroom has 2.3g of dietary fiber.
sugar
Spinach and oyster mushroom contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and oyster mushroom has 1.1g of sugar.
Protein
protein
Spinach and oyster mushroom contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and oyster mushroom has 3.3g of protein.
Fat
saturated fat
Both spinach and oyster mushroom are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and oyster mushroom has 0.06g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than oyster mushroom - spinach has 28.1mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 233 times more Vitamin A than oyster mushroom - spinach has 469ug of Vitamin A per 100 grams and oyster mushroom has 2ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than spinach - oyster mushroom has 29iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than oyster mushroom - spinach has 2mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than oyster mushroom - spinach has 482.9ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Oyster mushroom has more niacin and pantothenic acid, however, spinach contains more folate. Both oyster mushroom and spinach contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Oyster Mushroom | Spinach | |
|---|---|---|
| Thiamin | 0.125 MG | 0.078 MG |
| Riboflavin | 0.349 MG | 0.189 MG |
| Niacin | 4.956 MG | 0.724 MG |
| Pantothenic acid | 1.294 MG | 0.065 MG |
| Vitamin B6 | 0.11 MG | 0.195 MG |
| Folate | 38 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 32 times more calcium than oyster mushroom - spinach has 99mg of calcium per 100 grams and oyster mushroom has 3mg of calcium.
iron
Spinach is a great source of iron and it has 104% more iron than oyster mushroom - spinach has 2.7mg of iron per 100 grams and oyster mushroom has 1.3mg of iron.
potassium
Both spinach and oyster mushroom are high in potassium. Spinach has 33% more potassium than oyster mushroom - spinach has 558mg 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 | Spinach | |
|---|---|---|
| beta-carotene | 29 UG | 5626 UG |
| lutein + zeaxanthin | ~ | 12198 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oyster mushroom has more linoleic acid than spinach per 100 grams.
| Oyster Mushroom | Spinach | |
|---|---|---|
| linoleic acid | 0.123 G | 0.026 G |
| Total | 0.123 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Oyster Mushroom or Spinach .
Note: The specific food items compared are: Oyster Mushroom (Mushrooms, oyster, raw) and Spinach (Spinach, raw) .
Oyster Mushroom g
()
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Daily Values (%) |
Spinach g
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5% | carbohydrates | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | calcium | 5% |
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5% | potassium | 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% | Vitamin E | 5% |
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5% | protein | 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% | 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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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 spinach or oyster mushroom contain more calories in 100 grams?Spinach and oyster mushroom contain similar amounts of calories - spinach has 23 calories in 100g and oyster mushroom has 33 calories.
Is spinach or oyster mushroom better for protein?
Spinach and oyster mushroom contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and oyster mushroom has 3.3g of protein.
Does spinach or oyster mushroom have more carbohydrates?
By weight, spinach and oyster mushroom contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and oyster mushroom has 6.1g of carbohydrates.
Does spinach or oyster mushroom contain more calcium?
Spinach is a rich source of calcium and it has 32 times more calcium than oyster mushroom - spinach has 99mg of calcium in 100 grams and oyster mushroom has 3mg of calcium.
Does spinach or oyster mushroom contain more potassium?
Both spinach and oyster mushroom are high in potassium. Spinach has 30% more potassium than oyster mushroom - spinach has 558mg of potassium in 100 grams and oyster mushroom has 420mg of potassium.