Wheat Flour vs. Oyster Mushroom

Nutrition comparison of Wheat Flour and Oyster Mushroom

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

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

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

  • Both oyster mushroom and wheat flour are high in dietary fiber.
  • Oyster mushroom has more beta-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than oyster mushroom.
  • Oyster mushroom is an excellent source of potassium.
  • Wheat flour has more thiamin and folate, however, oyster mushroom contains more pantothenic acid and Vitamin B6.
  • Wheat flour is a great source of protein.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of wheat flour and oyster mushroom 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: Wheat Flour (Wheat flour, white, bread, enriched) and Oyster Mushroom (Mushrooms, oyster, raw) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Oyster Mushroom src

Calories and Carbs

calories

Wheat flour is high in calories and oyster mushroom has 91% less calories than wheat flour - oyster mushroom has 33 calories per 100 grams and wheat flour has 361 calories.

For macronutrient ratios, wheat flour is lighter in protein, much heavier in carbs and lighter in fat compared to oyster mushroom per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for oyster mushroom, 32:59:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Oyster Mushroom
Protein 14% 32%
Carbohydrates 82% 59%
Fat 4% 9%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and oyster mushroom has 92% less carbohydrates than wheat flour - oyster mushroom has 6.1g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.

dietary fiber

Both oyster mushroom and wheat flour are high in dietary fiber. Oyster mushroom is very similar to oyster mushroom for dietary fiber - oyster mushroom has 2.3g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.

sugar

Oyster mushroom and wheat flour contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and wheat flour has 0.31g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 262% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and wheat flour has 12g of protein.

Fat

saturated fat

Both oyster mushroom and wheat flour are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.

Vitamins

Vitamin A

Oyster mushroom and wheat flour contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin D

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

Vitamin E

Wheat flour has more Vitamin E than oyster mushroom - wheat flour has 0.4mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.

Vitamin K

Wheat flour and oyster mushroom contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.

The B Vitamins

Wheat flour has more thiamin and folate, however, oyster mushroom contains more pantothenic acid and Vitamin B6. Both wheat flour and oyster mushroom contain significant amounts of riboflavin and niacin.

Wheat Flour Oyster Mushroom
Thiamin 0.812 MG 0.125 MG
Riboflavin 0.512 MG 0.349 MG
Niacin 7.554 MG 4.956 MG
Pantothenic acid 0.438 MG 1.294 MG
Vitamin B6 0.037 MG 0.11 MG
Folate 183 UG 38 UG

Minerals

calcium

Wheat flour has 400% more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and wheat flour has 15mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 232% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron per 100 grams and wheat flour has 4.4mg of iron.

potassium

Oyster mushroom is an excellent source of potassium and it has 320% more potassium than wheat flour - oyster mushroom has 420mg of potassium per 100 grams and wheat flour has 100mg 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 has more beta-carotene than wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than oyster mushroom per 100 grams.

Wheat Flour Oyster Mushroom
beta-carotene 1 UG 29 UG
lutein + zeaxanthin 79 UG ~

Omega-3 and Omega-6

omega 6s

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

Wheat Flour Oyster Mushroom
linoleic acid 0.685 G 0.123 G
Total 0.685 G 0.123 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: Wheat Flour (Wheat flour, white, bread, enriched) and Oyster Mushroom (Mushrooms, oyster, raw) .

Wheat Flour 137g

( cup )
Daily Values (%)

Oyster Mushroom 148g

( large )
495KCAL 25%
910% calories
49KCAL 2%
99G 40%
>999% carbohydrates
9G 4%
3.3G 13%
dietary fiber 3%
3.4G 14%
0.42G sugar 281% 1.6G
2.3G 4%
277% total fat
0.61G 1%
0.33G 2%
266% saturated fat
0.09G 1%
0.19G 279% monounsaturated fat 0.05G
1G 455% polyunsaturated fat 0.18G
2.7MG 0.2%
sodium 900%
27MG 2%
Vitamins and Minerals
Vitamin A >999%
3UG 0.4%
Vitamin D >999%
43IU 9%
21MG 2%
377% calcium
4.4MG 0.4%
6MG 34%
200% iron
2MG 11%
34MG 11%
26% magnesium
27MG 9%
137MG 6%
potassium 354%
622MG 27%
1.1MG 101%
479% thiamin (Vit B1)
0.19MG 17%
0.7MG 64%
35% riboflavin (Vit B2)
0.52MG 47%
10MG 74%
37% niacin (Vit B3)
7.3MG 52%
0.05MG 4%
Vitamin B6 220%
0.16MG 13%
0.6MG 12%
pantothenic acid (Vit B5) 217%
1.9MG 38%
251UG 63%
348% folate (Vit B9)
56UG 14%
0.55MG 4%
>999% Vitamin E
0.41UG 1%
>999% Vitamin K
16G 33%
227% protein
4.9G 10%
14MG 3%
choline 414%
72MG 17%
0.25MG 21%
copper 44%
0.36MG 30%
1.1MG 60%
547% manganese
0.17MG 9%
133MG 19%
phosphorus 34%
178MG 25%
54UG 99%
>999% selenium
3.8UG 7%
1.2MG 15%
9% zinc
1.1MG 14%
18G Water 633% 132G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does oyster mushroom or wheat flour contain more calories in 100 grams?
Wheat flour is high in calories and oyster mushroom has 90% less calories than wheat flour - oyster mushroom has 33 calories in 100g and wheat flour has 361 calories.

Is oyster mushroom or wheat flour better for protein?
Wheat flour is a great source of protein and it has 260% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and wheat flour has 12g of protein.

Does oyster mushroom or wheat flour have more carbohydrates?
By weight, wheat flour is high in carbohydrates and oyster mushroom has 90% fewer carbohydrates than wheat flour - oyster mushroom has 6.1g of carbs for 100g and wheat flour has 72.5g of carbohydrates.

Does oyster mushroom or wheat flour contain more iron?
Wheat flour is an abundant source of iron and it has 230% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron in 100 grams and wheat flour has 4.4mg of iron.

Does oyster mushroom or wheat flour contain more potassium?
Oyster mushroom is a rich source of potassium and it has 320% more potassium than wheat flour - oyster mushroom has 420mg of potassium in 100 grams and wheat flour has 100mg of potassium.