Oyster Mushroom vs. Watercress
Nutrition comparison of Oyster Mushroom and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and watercress:
- Both oyster mushroom and watercress are high in potassium.
- Oyster mushroom has more riboflavin, niacin, pantothenic acid and folate.
- Oyster mushroom is a great source of dietary fiber.
- Watercress has 67% less calories than oyster mushroom.
- Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 67% less calories than oyster mushroom - oyster mushroom has 33 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, oyster mushroom is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Oyster mushroom has a macronutrient ratio of 32:59:9 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Watercress | |
|---|---|---|
| Protein | 32% | 67% |
| Carbohydrates | 59% | 33% |
| Fat | 9% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom and watercress contain similar amounts of carbs - oyster mushroom has 6.1g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
dietary fiber
Oyster mushroom is a great source of dietary fiber and it has 360% more dietary fiber than watercress - oyster mushroom has 2.3g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Oyster mushroom and watercress contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Oyster mushroom and watercress contain similar amounts of protein - oyster mushroom has 3.3g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Both oyster mushroom and watercress are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has more Vitamin C than oyster mushroom - watercress has 43mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 79 times more Vitamin A than oyster mushroom - oyster mushroom has 2ug of Vitamin A per 100 grams and watercress has 160ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than watercress - oyster mushroom has 29iu of Vitamin D per 100 grams and watercress does not contain significant amounts.
Vitamin E
Watercress has more Vitamin E than oyster mushroom - watercress has 1mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Watercress is an excellent source of Vitamin K and it has more Vitamin K than oyster mushroom - watercress has 250ug 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. Both oyster mushroom and watercress contain significant amounts of thiamin and Vitamin B6.
| Oyster Mushroom | Watercress | |
|---|---|---|
| Thiamin | 0.125 MG | 0.09 MG |
| Riboflavin | 0.349 MG | 0.12 MG |
| Niacin | 4.956 MG | 0.2 MG |
| Pantothenic acid | 1.294 MG | 0.31 MG |
| Vitamin B6 | 0.11 MG | 0.129 MG |
| Folate | 38 UG | 9 UG |
Minerals
calcium
Watercress 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 watercress has 120mg of calcium.
iron
Oyster mushroom has 565% more iron than watercress - oyster mushroom has 1.3mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Both oyster mushroom and watercress are high in potassium. Oyster mushroom has 27% more potassium than watercress - oyster mushroom has 420mg of potassium per 100 grams and watercress has 330mg 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 | Watercress | |
|---|---|---|
| beta-carotene | 29 UG | 1914 UG |
| lutein + zeaxanthin | ~ | 5767 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oyster mushroom has more linoleic acid than watercress per 100 grams.
| Oyster Mushroom | Watercress | |
|---|---|---|
| linoleic acid | 0.123 G | 0.012 G |
| Total | 0.123 G | 0.012 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 Watercress (Watercress, raw) .
Oyster Mushroom g
()
|
Daily Values (%) |
Watercress g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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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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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oyster mushroom or watercress contain more calories in 100 grams?Watercress has 70% less calories than oyster mushroom - oyster mushroom has 33 calories in 100g and watercress has 11 calories.
Is oyster mushroom or watercress better for protein?
Oyster mushroom and watercress contain similar amounts of protein - oyster mushroom has 3.3g of protein per 100 grams and watercress has 2.3g of protein.
Does oyster mushroom or watercress have more carbohydrates?
By weight, oyster mushroom and watercress contain similar amounts of carbs - oyster mushroom has 6.1g of carbs for 100g and watercress has 1.3g of carbohydrates.
Does oyster mushroom or watercress contain more calcium?
Watercress 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 watercress has 120mg of calcium.
Does oyster mushroom or watercress contain more potassium?
Both oyster mushroom and watercress are high in potassium. Oyster mushroom has 30% more potassium than watercress - oyster mushroom has 420mg of potassium in 100 grams and watercress has 330mg of potassium.