Oyster Mushroom vs. Zucchini
Nutrition comparison of Oyster Mushroom and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and zucchini:
- Both oyster mushroom and zucchini are high in potassium.
- Oyster mushroom has more thiamin, riboflavin, niacin and pantothenic acid.
- Oyster mushroom is a great source of dietary fiber.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oyster mushroom and zucchini contain similar amounts of calories - oyster mushroom has 33 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, oyster mushroom is heavier in protein, lighter in fat and similar to zucchini for carbs. Oyster mushroom has a macronutrient ratio of 32:59:9 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Zucchini | |
|---|---|---|
| Protein | 32% | 24% |
| Carbohydrates | 59% | 62% |
| Fat | 9% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom and zucchini contain similar amounts of carbs - oyster mushroom has 6.1g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
dietary fiber
Oyster mushroom is a great source of dietary fiber and it has 130% more dietary fiber than zucchini - oyster mushroom has 2.3g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Oyster mushroom and zucchini contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Oyster mushroom has 174% more protein than zucchini - oyster mushroom has 3.3g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both oyster mushroom and zucchini are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has more Vitamin C than oyster mushroom - zucchini has 17.9mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Oyster mushroom and zucchini contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than zucchini - oyster mushroom has 29iu of Vitamin D per 100 grams and zucchini does not contain significant amounts.
Vitamin E
Zucchini and oyster mushroom contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Zucchini and oyster mushroom contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Oyster mushroom has more thiamin, riboflavin, niacin and pantothenic acid. Both oyster mushroom and zucchini contain significant amounts of Vitamin B6 and folate.
| Oyster Mushroom | Zucchini | |
|---|---|---|
| Thiamin | 0.125 MG | 0.045 MG |
| Riboflavin | 0.349 MG | 0.094 MG |
| Niacin | 4.956 MG | 0.451 MG |
| Pantothenic acid | 1.294 MG | 0.204 MG |
| Vitamin B6 | 0.11 MG | 0.163 MG |
| Folate | 38 UG | 24 UG |
Minerals
calcium
Zucchini has 433% more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Oyster mushroom has 259% more iron than zucchini - oyster mushroom has 1.3mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both oyster mushroom and zucchini are high in potassium. Oyster mushroom has 61% more potassium than zucchini - oyster mushroom has 420mg of potassium per 100 grams and zucchini has 261mg 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 | Zucchini | |
|---|---|---|
| beta-carotene | 29 UG | 120 UG |
| lutein + zeaxanthin | ~ | 2125 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oyster mushroom has more linoleic acid than zucchini per 100 grams.
| Oyster Mushroom | Zucchini | |
|---|---|---|
| linoleic acid | 0.123 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.123 G | 0.031 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Oyster Mushroom g
()
|
Daily Values (%) |
Zucchini 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 oyster mushroom or zucchini contain more calories in 100 grams?Oyster mushroom and zucchini contain similar amounts of calories - oyster mushroom has 33 calories in 100g and zucchini has 17 calories.
Is oyster mushroom or zucchini better for protein?
Oyster mushroom has 170% more protein than zucchini - oyster mushroom has 3.3g of protein per 100 grams and zucchini has 1.2g of protein.
Does oyster mushroom or zucchini have more carbohydrates?
By weight, oyster mushroom and zucchini contain similar amounts of carbs - oyster mushroom has 6.1g of carbs for 100g and zucchini has 3.1g of carbohydrates.
Does oyster mushroom or zucchini contain more potassium?
Both oyster mushroom and zucchini are high in potassium. Oyster mushroom has 60% more potassium than zucchini - oyster mushroom has 420mg of potassium in 100 grams and zucchini has 261mg of potassium.