Oyster Mushroom vs. Spirulina
Nutrition comparison of Oyster Mushroom and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and spirulina:
- Both oyster mushroom and spirulina are high in dietary fiber and potassium.
- Oyster mushroom has 41.7 times less saturated fat than spirulina.
- Oyster mushroom has 75% less carbohydrates than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than oyster mushroom.
- Spirulina has signficantly more Vitamin E than oyster mushroom.
- Spirulina is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and oyster mushroom has 89% less calories than spirulina - oyster mushroom has 33 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, oyster mushroom is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Oyster mushroom has a macronutrient ratio of 32:59:9 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Spirulina | |
|---|---|---|
| Protein | 32% | 59% |
| Carbohydrates | 59% | 25% |
| Fat | 9% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom has 75% less carbohydrates than spirulina - oyster mushroom has 6.1g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both oyster mushroom and spirulina are high in dietary fiber. Spirulina has 57% more dietary fiber than oyster mushroom - oyster mushroom has 2.3g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Oyster mushroom and spirulina contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 16 times more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Oyster mushroom has 41.7 times less saturated fat than spirulina - oyster mushroom has 0.06g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than oyster mushroom - spirulina has 10.1mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Spirulina has 13 times more Vitamin A than oyster mushroom - oyster mushroom has 2ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than spirulina - oyster mushroom has 29iu of Vitamin D per 100 grams and spirulina does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than oyster mushroom - spirulina has 5mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Spirulina has more Vitamin K than oyster mushroom - spirulina has 25.5ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oyster Mushroom | Spirulina | |
|---|---|---|
| Thiamin | 0.125 MG | 2.38 MG |
| Riboflavin | 0.349 MG | 3.67 MG |
| Niacin | 4.956 MG | 12.82 MG |
| Pantothenic acid | 1.294 MG | 3.48 MG |
| Vitamin B6 | 0.11 MG | 0.364 MG |
| Folate | 38 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 39 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 20 times more iron than oyster mushroom - oyster mushroom has 1.3mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both oyster mushroom and spirulina are high in potassium. Spirulina has 225% more potassium than oyster mushroom - oyster mushroom has 420mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than oyster mushroom per 100 grams.
| Oyster Mushroom | Spirulina | |
|---|---|---|
| linoleic acid | 0.123 G | 1.254 G |
| Total | 0.123 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Oyster Mushroom g
()
|
Daily Values (%) |
Spirulina 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 % |
|
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 % |
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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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 % |
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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 spirulina contain more calories in 100 grams?Spirulina is high in calories and oyster mushroom has 90% less calories than spirulina - oyster mushroom has 33 calories in 100g and spirulina has 290 calories.
Is oyster mushroom or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 16 times more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and spirulina has 57.5g of protein.
Does oyster mushroom or spirulina have more carbohydrates?
By weight, oyster mushroom has 80% fewer carbohydrates than spirulina - oyster mushroom has 6.1g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does oyster mushroom or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 39 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does oyster mushroom or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 20 times more iron than oyster mushroom - oyster mushroom has 1.3mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does oyster mushroom or spirulina contain more potassium?
Both oyster mushroom and spirulina are high in potassium. Spirulina has 230% more potassium than oyster mushroom - oyster mushroom has 420mg of potassium in 100 grams and spirulina has 1363mg of potassium.