Oyster Mushroom vs. Sweet Potatoes
Nutrition comparison of Oyster Mushroom and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and sweet potatoes:
- Both sweet potatoes and oyster mushroom are high in dietary fiber and potassium.
- Oyster mushroom has 62% less calories than sweet potato.
- Oyster mushroom has 70% less carbohydrates than sweet potato.
- Oyster mushroom has more riboflavin, niacin and folate.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oyster mushroom has 62% less calories than sweet potato - sweet potato has 86 calories per 100 grams and oyster mushroom has 33 calories.
For macronutrient ratios, oyster mushroom is much heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Oyster mushroom has a macronutrient ratio of 32:59:9 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Sweet Potatoes | |
|---|---|---|
| Protein | 32% | 7% |
| Carbohydrates | 59% | 92% |
| Fat | 9% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom has 70% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and oyster mushroom has 6.1g of carbohydrates.
dietary fiber
Both sweet potatoes and oyster mushroom are high in dietary fiber. Sweet potato has 30% more dietary fiber than oyster mushroom - sweet potato has 3g of dietary fiber per 100 grams and oyster mushroom has 2.3g of dietary fiber.
sugar
Sweet potatoes and oyster mushroom contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and oyster mushroom has 1.1g of sugar.
Protein
protein
Oyster mushroom has 111% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and oyster mushroom has 3.3g of protein.
Fat
saturated fat
Both sweet potatoes and oyster mushroom are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and oyster mushroom has 0.06g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than oyster mushroom - sweet potato has 2.4mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 353 times more Vitamin A than oyster mushroom - sweet potato has 709ug of Vitamin A per 100 grams and oyster mushroom has 2ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than sweet potato - oyster mushroom has 29iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and oyster mushroom contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Sweet potatoes and oyster mushroom contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Oyster mushroom has more riboflavin, niacin and folate. Both oyster mushroom and sweet potatoes contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Oyster Mushroom | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.125 MG | 0.078 MG |
| Riboflavin | 0.349 MG | 0.061 MG |
| Niacin | 4.956 MG | 0.557 MG |
| Pantothenic acid | 1.294 MG | 0.8 MG |
| Vitamin B6 | 0.11 MG | 0.209 MG |
| Folate | 38 UG | 11 UG |
Minerals
calcium
Sweet potato has 900% more calcium than oyster mushroom - sweet potato has 30mg of calcium per 100 grams and oyster mushroom has 3mg of calcium.
iron
Oyster mushroom has 118% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and oyster mushroom has 1.3mg of iron.
potassium
Both sweet potatoes and oyster mushroom are high in potassium. Oyster mushroom has 25% more potassium than sweet potato - sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 29 UG | 8509 UG |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oyster mushroom has more linoleic acid than sweet potato per 100 grams.
| Oyster Mushroom | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.123 G | 0.013 G |
| Total | 0.123 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Oyster Mushroom g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 sweet potatoes or oyster mushroom contain more calories in 100 grams?Oyster mushroom has 60% less calories than sweet potato - sweet potato has 86 calories in 100g and oyster mushroom has 33 calories.
Is sweet potatoes or oyster mushroom better for protein?
Oyster mushroom has 110% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and oyster mushroom has 3.3g of protein.
Does sweet potatoes or oyster mushroom have more carbohydrates?
By weight, oyster mushroom has 70% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and oyster mushroom has 6.1g of carbohydrates.
Does sweet potatoes or oyster mushroom contain more potassium?
Both sweet potatoes and oyster mushroom are high in potassium. Oyster mushroom has 30% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and oyster mushroom has 420mg of potassium.