Oyster Mushroom vs. White Beans
Nutrition comparison of Oyster Mushroom and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and white beans:
- Both oyster mushroom and white beans are high in dietary fiber and potassium.
- Oyster mushroom has 71% less carbohydrates than white bean.
- Oyster mushroom has more riboflavin, niacin and pantothenic acid.
- White bean is a great source of iron.
- White bean is an excellent source of calcium.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and oyster mushroom has 71% less calories than white bean - oyster mushroom has 33 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, oyster mushroom is heavier in protein, lighter in carbs and heavier in fat compared to white beans per calorie. Oyster mushroom has a macronutrient ratio of 32:59:9 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | White Beans | |
|---|---|---|
| Protein | 32% | 25% |
| Carbohydrates | 59% | 73% |
| Fat | 9% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom has 71% less carbohydrates than white bean - oyster mushroom has 6.1g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both oyster mushroom and white beans are high in dietary fiber. White bean has 109% more dietary fiber than oyster mushroom - oyster mushroom has 2.3g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Oyster mushroom and white beans contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 119% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both oyster mushroom and white beans are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin A
Oyster mushroom and white beans contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin D
Oyster mushroom has more Vitamin D than white bean - oyster mushroom has 29iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
White bean has more Vitamin E than oyster mushroom - white bean has 0.79mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
White beans and oyster mushroom contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Oyster mushroom has more riboflavin, niacin and pantothenic acid. Both oyster mushroom and white beans contain significant amounts of thiamin, Vitamin B6 and folate.
| Oyster Mushroom | White Beans | |
|---|---|---|
| Thiamin | 0.125 MG | 0.096 MG |
| Riboflavin | 0.349 MG | 0.037 MG |
| Niacin | 4.956 MG | 0.113 MG |
| Pantothenic acid | 1.294 MG | 0.185 MG |
| Vitamin B6 | 0.11 MG | 0.075 MG |
| Folate | 38 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 23 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 125% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both oyster mushroom and white beans are high in potassium. Oyster mushroom is very similar to oyster mushroom for potassium - oyster mushroom has 420mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both oyster mushroom and white beans contain significant amounts of linoleic acid.
| Oyster Mushroom | White Beans | |
|---|---|---|
| linoleic acid | 0.123 G | 0.067 G |
| Total | 0.123 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Oyster Mushroom g
()
|
Daily Values (%) |
White Beans g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 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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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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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% | Vitamin K | 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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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oyster mushroom or white beans contain more calories in 100 grams?White bean is high in calories and oyster mushroom has 70% less calories than white bean - oyster mushroom has 33 calories in 100g and white bean has 114 calories.
Is oyster mushroom or white beans better for protein?
White bean has 120% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and white bean has 7.3g of protein.
Does oyster mushroom or white beans have more carbohydrates?
By weight, oyster mushroom has 70% fewer carbohydrates than white bean - oyster mushroom has 6.1g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does oyster mushroom or white beans contain more calcium?
White bean is a rich source of calcium and it has 23 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium in 100 grams and white bean has 73mg of calcium.
Does oyster mushroom or white beans contain more potassium?
Both oyster mushroom and white beans are high in potassium. Oyster mushroom is very similar to oyster mushroom for potassium - oyster mushroom has 420mg of potassium in 100 grams and white bean has 454mg of potassium.