Oats vs. White Mushroom
Nutrition comparison of Oats and White Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
white mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and white mushroom:
- Both white mushroom and oats are high in potassium.
- Oat has more thiamin and folate, however, white mushroom contains more riboflavin, niacin and Vitamin B12.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron and protein.
- White mushroom has 23.3 times less saturated fat than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and White Mushroom (Mushrooms, white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and white mushroom has 94% less calories than oat - white mushroom has 22 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is much lighter in protein, heavier in carbs and heavier in fat compared to white mushroom per calorie. Oats has a macronutrient ratio of 17:67:16 and for white mushroom, 44:47:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | White Mushroom | |
|---|---|---|
| Protein | 17% | 44% |
| Carbohydrates | 67% | 47% |
| Fat | 16% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and white mushroom has 95% less carbohydrates than oat - white mushroom has 3.3g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 960% more dietary fiber than white mushroom - white mushroom has 1g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than white mushroom - white mushroom has 2g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 447% more protein than white mushroom - white mushroom has 3.1g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
White mushroom has 23.3 times less saturated fat than oat - white mushroom has 0.05g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
White mushroom has more Vitamin C than oat - white mushroom has 2.1mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin D
White mushroom has more Vitamin D than oat - white mushroom has 7iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
White mushroom and oats contain similar amounts of Vitamin E - white mushroom has 0.01mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and folate, however, white mushroom contains more riboflavin, niacin and Vitamin B12. Both oats and white mushroom contain significant amounts of pantothenic acid and Vitamin B6.
| Oats | White Mushroom | |
|---|---|---|
| Thiamin | 0.763 MG | 0.081 MG |
| Riboflavin | 0.139 MG | 0.402 MG |
| Niacin | 0.961 MG | 3.607 MG |
| Pantothenic acid | 1.349 MG | 1.497 MG |
| Vitamin B6 | 0.119 MG | 0.104 MG |
| Folate | 56 UG | 17 UG |
| Vitamin B12 | ~ | 0.04 UG |
Minerals
calcium
Oat is a great source of calcium and it has 17 times more calcium than white mushroom - white mushroom has 3mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 844% more iron than white mushroom - white mushroom has 0.5mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both white mushroom and oats are high in potassium. Oat has 35% more potassium than white mushroom - white mushroom has 318mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than white mushroom per 100 grams.
| Oats | White Mushroom | |
|---|---|---|
| linoleic acid | 2.424 G | 0.16 G |
| Total | 2.424 G | 0.16 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and White Mushroom (Mushrooms, white, raw) .
Oats g
()
|
Daily Values (%) |
White Mushroom 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 | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 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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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| 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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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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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 white mushroom or oats contain more calories in 100 grams?Oat is high in calories and white mushroom has 90% less calories than oat - white mushroom has 22 calories in 100g and oat has 389 calories.
Is white mushroom or oats better for protein?
Oat is a fantastic source of protein and it has 450% more protein than white mushroom - white mushroom has 3.1g of protein per 100 grams and oat has 16.9g of protein.
Does white mushroom or oats have more carbohydrates?
By weight, oat is high in carbohydrates and white mushroom has 100% fewer carbohydrates than oat - white mushroom has 3.3g of carbs for 100g and oat has 66.3g of carbohydrates.
Does white mushroom or oats contain more iron?
Oat is an abundant source of iron and it has 840% more iron than white mushroom - white mushroom has 0.5mg of iron in 100 grams and oat has 4.7mg of iron.
Does white mushroom or oats contain more potassium?
Both white mushroom and oats are high in potassium. Oat has 40% more potassium than white mushroom - white mushroom has 318mg of potassium in 100 grams and oat has 429mg of potassium.