Whole Wheat Bread vs. Oyster Mushroom
Nutrition comparison of Whole Wheat Bread and Oyster Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
oyster mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and oyster mushroom:
- Both whole wheat bread and oyster mushroom are high in dietary fiber and potassium.
- Oyster mushroom has 4.7 times less sugar than whole wheat bread.
- Oyster mushroom has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than oyster mushroom.
- Whole wheat bread has more thiamin and Vitamin B6, however, oyster mushroom contains more riboflavin and pantothenic acid.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Oyster Mushroom (Mushrooms, oyster, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and oyster mushroom has 88% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and oyster mushroom has 33 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, heavier in carbs and heavier in fat compared to oyster mushroom per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for oyster mushroom, 32:59:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Oyster Mushroom | |
|---|---|---|
| Protein | 20% | 32% |
| Carbohydrates | 66% | 59% |
| Fat | 14% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and oyster mushroom has 86% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and oyster mushroom has 6.1g of carbohydrates.
dietary fiber
Both whole wheat bread and oyster mushroom are high in dietary fiber. Whole wheat bread has 222% more dietary fiber than oyster mushroom - whole wheat bread has 7.4g of dietary fiber per 100 grams and oyster mushroom has 2.3g of dietary fiber.
sugar
Oyster mushroom has 4.7 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and oyster mushroom has 1.1g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 304% more protein than oyster mushroom - whole wheat bread has 13.4g of protein per 100 grams and oyster mushroom has 3.3g of protein.
Fat
saturated fat
Both whole wheat bread and oyster mushroom are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and oyster mushroom has 0.06g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and oyster mushroom contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Oyster mushroom and whole wheat bread contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Oyster mushroom has more Vitamin D than whole wheat bread - oyster mushroom has 29iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than oyster mushroom - whole wheat bread has 0.37mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Whole wheat bread and oyster mushroom contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin and Vitamin B6, however, oyster mushroom contains more riboflavin and pantothenic acid. Both whole wheat bread and oyster mushroom contain significant amounts of niacin and folate.
| Whole Wheat Bread | Oyster Mushroom | |
|---|---|---|
| Thiamin | 0.279 MG | 0.125 MG |
| Riboflavin | 0.131 MG | 0.349 MG |
| Niacin | 4.042 MG | 4.956 MG |
| Pantothenic acid | 0.336 MG | 1.294 MG |
| Vitamin B6 | 0.263 MG | 0.11 MG |
| Folate | 75 UG | 38 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 33 times more calcium than oyster mushroom - whole wheat bread has 103mg of calcium per 100 grams and oyster mushroom has 3mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 88% more iron than oyster mushroom - whole wheat bread has 2.5mg of iron per 100 grams and oyster mushroom has 1.3mg of iron.
potassium
Both whole wheat bread and oyster mushroom are high in potassium. Oyster mushroom has 83% more potassium than whole wheat bread - whole wheat bread has 230mg 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 has more beta-carotene than whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than oyster mushroom per 100 grams.
| Whole Wheat Bread | Oyster Mushroom | |
|---|---|---|
| beta-carotene | 1 UG | 29 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than oyster mushroom per 100 grams.
| Whole Wheat Bread | Oyster Mushroom | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.123 G |
| Total | 1.669 G | 0.123 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 Whole Wheat Bread or Oyster Mushroom .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Oyster Mushroom (Mushrooms, oyster, raw) .
Whole Wheat Bread g
()
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Daily Values (%) |
Oyster Mushroom g
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| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
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5% | Vitamin A | 5% |
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5% | Vitamin C | 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 whole wheat bread or oyster mushroom contain more calories in 100 grams?Whole wheat bread is high in calories and oyster mushroom has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and oyster mushroom has 33 calories.
Is whole wheat bread or oyster mushroom better for protein?
Whole wheat bread is a fantastic source of protein and it has 300% more protein than oyster mushroom - whole wheat bread has 13.4g of protein per 100 grams and oyster mushroom has 3.3g of protein.
Does whole wheat bread or oyster mushroom have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and oyster mushroom has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and oyster mushroom has 6.1g of carbohydrates.
Does whole wheat bread or oyster mushroom contain more calcium?
Whole wheat bread is a rich source of calcium and it has 33 times more calcium than oyster mushroom - whole wheat bread has 103mg of calcium in 100 grams and oyster mushroom has 3mg of calcium.
Does whole wheat bread or oyster mushroom contain more potassium?
Both whole wheat bread and oyster mushroom are high in potassium. Oyster mushroom has 80% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and oyster mushroom has 420mg of potassium.