Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
oyster mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and oyster mushroom:
Wheat flour is high in calories and oyster mushroom has 91% less calories than wheat flour - oyster mushroom has 33 calories per 100 grams and wheat flour has 361 calories.
For macronutrient ratios, wheat flour is lighter in protein, much heavier in carbs and lighter in fat compared to oyster mushroom per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for oyster mushroom, 32:59:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Wheat Flour | Oyster Mushroom | |
---|---|---|
Protein | 14% | 32% |
Carbohydrates | 82% | 59% |
Fat | 4% | 9% |
Alcohol | ~ | ~ |
Wheat flour is high in carbohydrates and oyster mushroom has 92% less carbohydrates than wheat flour - oyster mushroom has 6.1g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.
Both oyster mushroom and wheat flour are high in dietary fiber. Oyster mushroom is very similar to oyster mushroom for dietary fiber - oyster mushroom has 2.3g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.
Oyster mushroom and wheat flour contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and wheat flour has 0.31g of sugar.
Wheat flour is a great source of protein and it has 262% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and wheat flour has 12g of protein.
Both oyster mushroom and wheat flour are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.
Oyster mushroom and wheat flour contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Oyster mushroom has more Vitamin D than wheat flour - oyster mushroom has 29iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Wheat flour has more Vitamin E than oyster mushroom - wheat flour has 0.4mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Wheat flour and oyster mushroom contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
Wheat flour has more thiamin and folate, however, oyster mushroom contains more pantothenic acid and Vitamin B6. Both wheat flour and oyster mushroom contain significant amounts of riboflavin and niacin.
Wheat Flour | Oyster Mushroom | |
---|---|---|
Thiamin | 0.812 MG | 0.125 MG |
Riboflavin | 0.512 MG | 0.349 MG |
Niacin | 7.554 MG | 4.956 MG |
Pantothenic acid | 0.438 MG | 1.294 MG |
Vitamin B6 | 0.037 MG | 0.11 MG |
Folate | 183 UG | 38 UG |
Wheat flour has 400% more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and wheat flour has 15mg of calcium.
Wheat flour is an excellent source of iron and it has 232% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron per 100 grams and wheat flour has 4.4mg of iron.
Oyster mushroom is an excellent source of potassium and it has 320% more potassium than wheat flour - oyster mushroom has 420mg of potassium per 100 grams and wheat flour has 100mg of potassium.
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 has more beta-carotene than wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than oyster mushroom per 100 grams.
Wheat Flour | Oyster Mushroom | |
---|---|---|
beta-carotene | 1 UG | 29 UG |
lutein + zeaxanthin | 79 UG | ~ |
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than oyster mushroom per 100 grams.
Wheat Flour | Oyster Mushroom | |
---|---|---|
linoleic acid | 0.685 G | 0.123 G |
Total | 0.685 G | 0.123 G |
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: Wheat Flour (Wheat flour, white, bread, enriched) and Oyster Mushroom (Mushrooms, oyster, raw) .
Wheat Flour 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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
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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 % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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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 % |
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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 | |||