Oyster Mushroom vs. Soy Flour

Nutrition comparison of Oyster Mushroom and Soy Flour

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oyster mushroom versus soy flour (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oyster mushroom and soy flour:

  • Both oyster mushroom and soy flour are high in dietary fiber and potassium.
  • Oyster mushroom has 19.8 times less saturated fat than soy flour.
  • Oyster mushroom has 7.4 times less sugar than soy flour.
  • Soy flour has more thiamin, Vitamin B6 and folate.
  • Soy flour is an excellent source of calcium, iron and protein.
Detailed nutritional comparison of oyster mushroom and soy flour is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Oyster Mushroom src
Image of Soy Flour src

Calories and Carbs

calories

Soy flour is high in calories and oyster mushroom has 91% less calories than soy flour - oyster mushroom has 33 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, oyster mushroom is lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Oyster mushroom has a macronutrient ratio of 32:59:9 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oyster Mushroom Soy Flour
Protein 32% 50%
Carbohydrates 59% 31%
Fat 9% 20%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and oyster mushroom has 80% less carbohydrates than soy flour - oyster mushroom has 6.1g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both oyster mushroom and soy flour are high in dietary fiber. Soy flour has 596% more dietary fiber than oyster mushroom - oyster mushroom has 2.3g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Oyster mushroom has 7.4 times less sugar than soy flour - oyster mushroom has 1.1g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Soy flour is an excellent source of protein and it has 14 times more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Oyster mushroom has 19.8 times less saturated fat than soy flour - oyster mushroom has 0.06g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin A

Oyster mushroom and soy flour contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin D

Oyster mushroom has more Vitamin D than soy flour - oyster mushroom has 29iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.

Vitamin E

Soy flour has more Vitamin E than oyster mushroom - soy flour has 0.55mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.

Vitamin K

Soy flour and oyster mushroom contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.

The B Vitamins

Soy flour has more thiamin, Vitamin B6 and folate. Both oyster mushroom and soy flour contain significant amounts of riboflavin, niacin and pantothenic acid.

Oyster Mushroom Soy Flour
Thiamin 0.125 MG 1.088 MG
Riboflavin 0.349 MG 0.28 MG
Niacin 4.956 MG 2.95 MG
Pantothenic acid 1.294 MG 1.55 MG
Vitamin B6 0.11 MG 1.05 MG
Folate 38 UG 289 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 94 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 517% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both oyster mushroom and soy flour are high in potassium. Soy flour has 398% more potassium than oyster mushroom - oyster mushroom has 420mg of potassium per 100 grams and soy flour has 2090mg 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, both oyster mushroom and soy flour contain significant amounts of beta-carotene.

Oyster Mushroom Soy Flour
beta-carotene 29 UG 24 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than oyster mushroom per 100 grams.

Oyster Mushroom Soy Flour
linoleic acid 0.123 G 3.66 G
other omega 6 ~ 0.025 G
Total 0.123 G 3.685 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 Soy Flour .

Note: The specific food items compared are: Oyster Mushroom (Mushrooms, oyster, raw) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does oyster mushroom or soy flour contain more calories in 100 grams?
Soy flour is high in calories and oyster mushroom has 90% less calories than soy flour - oyster mushroom has 33 calories in 100g and soy flour has 372 calories.

Is oyster mushroom or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 14 times more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and soy flour has 49.8g of protein.

Does oyster mushroom or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and oyster mushroom has 80% fewer carbohydrates than soy flour - oyster mushroom has 6.1g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does oyster mushroom or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 94 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does oyster mushroom or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 520% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does oyster mushroom or soy flour contain more potassium?
Both oyster mushroom and soy flour are high in potassium. Soy flour has 400% more potassium than oyster mushroom - oyster mushroom has 420mg of potassium in 100 grams and soy flour has 2090mg of potassium.