White Rice vs. Oyster Mushroom
Nutrition comparison of Cooked White Rice and Oyster Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
oyster mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and oyster mushroom:
- Oyster mushroom has more riboflavin, niacin and pantothenic acid.
- Oyster mushroom has signficantly less carbohydrates than white rice.
- Oyster mushroom is a great source of dietary fiber.
- Oyster mushroom is an excellent source of potassium.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Oyster Mushroom (Mushrooms, oyster, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and oyster mushroom has 75% less calories than white rice - oyster mushroom has 33 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and lighter in fat compared to oyster mushroom per calorie. White rice has a macronutrient ratio of 8:91:2 and for oyster mushroom, 32:59:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Oyster Mushroom | |
|---|---|---|
| Protein | 8% | 32% |
| Carbohydrates | 91% | 59% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom has signficantly less carbohydrates than white rice - oyster mushroom has 6.1g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Oyster mushroom is a great source of dietary fiber and it has 667% more dietary fiber than white rice - oyster mushroom has 2.3g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
White rice has less sugar than oyster mushroom - oyster mushroom has 1.1g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Oyster mushroom and white rice contain similar amounts of protein - oyster mushroom has 3.3g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both oyster mushroom and white rice are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
Vitamins
Vitamin A
Oyster mushroom and white rice contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Oyster mushroom has more Vitamin D than white rice - oyster mushroom has 29iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Oyster mushroom has more riboflavin, niacin and pantothenic acid. Both white rice and oyster mushroom contain significant amounts of thiamin, Vitamin B6 and folate.
| White Rice | Oyster Mushroom | |
|---|---|---|
| Thiamin | 0.167 MG | 0.125 MG |
| Riboflavin | 0.016 MG | 0.349 MG |
| Niacin | 1.835 MG | 4.956 MG |
| Pantothenic acid | 0.411 MG | 1.294 MG |
| Vitamin B6 | 0.05 MG | 0.11 MG |
| Folate | 58 UG | 38 UG |
Minerals
calcium
Oyster mushroom and white rice contain similar amounts of calcium - oyster mushroom has 3mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
Oyster mushroom and white rice contain similar amounts of iron - oyster mushroom has 1.3mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Oyster mushroom is an excellent source of potassium and it has 13 times more potassium than white rice - oyster mushroom has 420mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oyster mushroom has more linoleic acid than white rice per 100 grams.
| White Rice | Oyster Mushroom | |
|---|---|---|
| linoleic acid | 0.046 G | 0.123 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Oyster Mushroom (Mushrooms, oyster, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Oyster Mushroom g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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% |
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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% |
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| 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 | |||
FAQ
Does oyster mushroom or white rice contain more calories in 100 grams?White rice is high in calories and oyster mushroom has 80% less calories than white rice - oyster mushroom has 33 calories in 100g and white rice has 130 calories.
Is oyster mushroom or white rice better for protein?
Oyster mushroom and white rice contain similar amounts of protein - oyster mushroom has 3.3g of protein per 100 grams and white rice has 2.4g of protein.
Does oyster mushroom or white rice have more carbohydrates?
By weight, oyster mushroom has signficantly fewer carbohydrates than white rice - oyster mushroom has 6.1g of carbs for 100g and white rice has 28.6g of carbohydrates.
Does oyster mushroom or white rice contain more potassium?
Oyster mushroom is a rich source of potassium and it has 13 times more potassium than white rice - oyster mushroom has 420mg of potassium in 100 grams and white rice has 29mg of potassium.