Oyster Mushroom vs. Russet Potato
Nutrition comparison of Oyster Mushroom and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and russet potato:
- Both oyster mushroom and russet potato are high in potassium.
- Oyster mushroom has 58% less calories than russet potato.
- Oyster mushroom has 66% less carbohydrates than russet potato.
- Oyster mushroom has more riboflavin, niacin, pantothenic acid and folate, however, russet potato contains more Vitamin B6.
- Oyster mushroom is a great source of dietary fiber.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oyster mushroom has 58% less calories than russet potato - oyster mushroom has 33 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, oyster mushroom is much heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Oyster mushroom has a macronutrient ratio of 32:59:9 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Russet Potato | |
|---|---|---|
| Protein | 32% | 10% |
| Carbohydrates | 59% | 89% |
| Fat | 9% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom has 66% less carbohydrates than russet potato - oyster mushroom has 6.1g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Oyster mushroom is a great source of dietary fiber and it has 77% more dietary fiber than russet potato - oyster mushroom has 2.3g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Oyster mushroom and russet potato contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Oyster mushroom and russet potato contain similar amounts of protein - oyster mushroom has 3.3g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both oyster mushroom and russet potato are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than oyster mushroom - russet potato has 5.7mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Oyster mushroom and russet potato contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Oyster mushroom has more Vitamin D than russet potato - oyster mushroom has 29iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and oyster mushroom contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Russet potato and oyster mushroom contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Oyster mushroom has more riboflavin, niacin, pantothenic acid and folate, however, russet potato contains more Vitamin B6. Both oyster mushroom and russet potato contain significant amounts of thiamin.
| Oyster Mushroom | Russet Potato | |
|---|---|---|
| Thiamin | 0.125 MG | 0.082 MG |
| Riboflavin | 0.349 MG | 0.033 MG |
| Niacin | 4.956 MG | 1.035 MG |
| Pantothenic acid | 1.294 MG | 0.301 MG |
| Vitamin B6 | 0.11 MG | 0.345 MG |
| Folate | 38 UG | 14 UG |
Minerals
calcium
Russet potato has 333% more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Oyster mushroom has 55% more iron than russet potato - oyster mushroom has 1.3mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both oyster mushroom and russet potato are high in potassium. Oyster mushroom is very similar to russet potato for potassium - oyster mushroom has 420mg of potassium per 100 grams and russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 29 UG | ~ |
| lutein + zeaxanthin | ~ | 5 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oyster mushroom has more linoleic acid than russet potato per 100 grams.
| Oyster Mushroom | Russet Potato | |
|---|---|---|
| linoleic acid | 0.123 G | 0.032 G |
| Total | 0.123 G | 0.032 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 Oyster Mushroom or Russet Potato .
Note: The specific food items compared are: Oyster Mushroom (Mushrooms, oyster, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Oyster Mushroom g
()
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Daily Values (%) |
Russet Potato g
()
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5% | saturated fat | 5% |
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| 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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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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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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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oyster mushroom or russet potato contain more calories in 100 grams?Oyster mushroom has 60% less calories than russet potato - oyster mushroom has 33 calories in 100g and russet potato has 79 calories.
Is oyster mushroom or russet potato better for protein?
Oyster mushroom and russet potato contain similar amounts of protein - oyster mushroom has 3.3g of protein per 100 grams and russet potato has 2.1g of protein.
Does oyster mushroom or russet potato have more carbohydrates?
By weight, oyster mushroom has 70% fewer carbohydrates than russet potato - oyster mushroom has 6.1g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does oyster mushroom or russet potato contain more potassium?
Both oyster mushroom and russet potato are high in potassium. Oyster mushroom is very similar to russet potato for potassium - oyster mushroom has 420mg of potassium in 100 grams and russet potato has 417mg of potassium.