Oyster Mushroom vs. Romaine Lettuce
Nutrition comparison of Oyster Mushroom and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and romaine lettuce:
- Both oyster mushroom and romaine lettuce are high in dietary fiber and potassium.
- Oyster mushroom has more riboflavin, niacin and pantothenic acid, however, romaine lettuce contains more folate.
- Romaine lettuce has signficantly more calcium than oyster mushroom.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oyster mushroom and romaine lettuce contain similar amounts of calories - oyster mushroom has 33 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, oyster mushroom is heavier in protein, lighter in carbs and similar to romaine lettuce for fat. Oyster mushroom has a macronutrient ratio of 32:59:9 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Romaine Lettuce | |
|---|---|---|
| Protein | 32% | 26% |
| Carbohydrates | 59% | 65% |
| Fat | 9% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom and romaine lettuce contain similar amounts of carbs - oyster mushroom has 6.1g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
dietary fiber
Both oyster mushroom and romaine lettuce are high in dietary fiber. Oyster mushroom has a little more dietary fiber (10%) than romaine lettuce by weight - oyster mushroom has 2.3g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Oyster mushroom and romaine lettuce contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Oyster mushroom has 169% more protein than romaine lettuce - oyster mushroom has 3.3g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both oyster mushroom and romaine lettuce are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than oyster mushroom - romaine lettuce has 4mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 217 times more Vitamin A than oyster mushroom - oyster mushroom has 2ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than romaine lettuce - oyster mushroom has 29iu of Vitamin D per 100 grams and romaine lettuce does not contain significant amounts.
Vitamin E
Romaine lettuce and oyster mushroom contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than oyster mushroom - romaine lettuce has 102.5ug 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, however, romaine lettuce contains more folate. Both oyster mushroom and romaine lettuce contain significant amounts of thiamin and Vitamin B6.
| Oyster Mushroom | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.125 MG | 0.072 MG |
| Riboflavin | 0.349 MG | 0.067 MG |
| Niacin | 4.956 MG | 0.313 MG |
| Pantothenic acid | 1.294 MG | 0.142 MG |
| Vitamin B6 | 0.11 MG | 0.074 MG |
| Folate | 38 UG | 136 UG |
Minerals
calcium
Romaine lettuce has signficantly more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Oyster mushroom and romaine lettuce contain similar amounts of iron - oyster mushroom has 1.3mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Both oyster mushroom and romaine lettuce are high in potassium. Oyster mushroom has 70% more potassium than romaine lettuce - oyster mushroom has 420mg of potassium per 100 grams and romaine lettuce has 247mg 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 | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 29 UG | 5226 UG |
| lutein + zeaxanthin | ~ | 2312 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oyster mushroom has more linoleic acid than romaine lettuce per 100 grams.
| Oyster Mushroom | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.123 G | 0.047 G |
| Total | 0.123 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Oyster Mushroom g
()
|
Daily Values (%) |
Romaine Lettuce 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 % |
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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 % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 % |
|
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 romaine lettuce contain more calories in 100 grams?Oyster mushroom and romaine lettuce contain similar amounts of calories - oyster mushroom has 33 calories in 100g and romaine lettuce has 17 calories.
Is oyster mushroom or romaine lettuce better for protein?
Oyster mushroom has 170% more protein than romaine lettuce - oyster mushroom has 3.3g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Does oyster mushroom or romaine lettuce have more carbohydrates?
By weight, oyster mushroom and romaine lettuce contain similar amounts of carbs - oyster mushroom has 6.1g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.
Does oyster mushroom or romaine lettuce contain more potassium?
Both oyster mushroom and romaine lettuce are high in potassium. Oyster mushroom has 70% more potassium than romaine lettuce - oyster mushroom has 420mg of potassium in 100 grams and romaine lettuce has 247mg of potassium.