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:
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, 44:47:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Oats | White Mushroom | |
---|---|---|
Protein | 17% | 44% |
Carbohydrates | 67% | 47% |
Fat | 16% | 10% |
Alcohol | ~ | ~ |
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.
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.
Oat has less sugar than white mushroom - white mushroom has 2g of sugar per 100 grams and oat does not contain significant amounts.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 Oats or White Mushroom .
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and White Mushroom (Mushrooms, white, raw) .
Oats 100g
(
100 g
)
|
Daily Values (%) |
White Mushroom 100g
(
100 g
)
|
|||||
---|---|---|---|---|---|---|---|
389KCAL 20% |
|
>999% | calories | 5% |
|
22KCAL 1% | |
66G 27% |
|
>999% | carbohydrates | 5% |
|
3.3G 1% | |
11G 42% |
|
>999% | dietary fiber | 5% |
|
1G 4% | |
5% | sugar | >999% | 2G | ||||
6.9G 11% |
|
>999% | total fat | 5% |
|
0.34G 1% | |
1.2G 7% |
|
>999% | saturated fat | 5% |
|
0.05G 0.3% | |
2.2G | >999% | monounsaturated fat | 5% | ||||
2.5G | >999% | polyunsaturated fat | 5% | 0.16G | |||
2MG 0.1% |
|
5% | sodium | 150% |
|
5MG 0.3% | |
5% | Vitamins and Minerals | 5% | |||||
|
5% | Vitamin C | >999% |
|
2.1MG 3% | ||
|
5% | Vitamin D | >999% |
|
7IU 1% | ||
54MG 5% |
|
>999% | calcium | 5% |
|
3MG 0.3% | |
4.7MG 26% |
|
840% | iron | 5% |
|
0.5MG 3% | |
177MG 57% |
|
>999% | magnesium | 5% |
|
9MG 3% | |
429MG 19% |
|
35% | potassium | 5% |
|
318MG 14% | |
0.76MG 69% |
|
849% | thiamin (Vit B1) | 5% |
|
0.08MG 7% | |
0.14MG 13% |
|
5% | riboflavin (Vit B2) | 186% |
|
0.4MG 37% | |
0.96MG 7% |
|
5% | niacin (Vit B3) | 275% |
|
3.6MG 26% | |
0.12MG 9% |
|
20% | Vitamin B6 | 5% |
|
0.1MG 8% | |
1.3MG 27% |
|
5% | pantothenic acid (Vit B5) | 15% |
|
1.5MG 30% | |
56UG 14% |
|
229% | folate (Vit B9) | 5% |
|
17UG 4% | |
|
5% | Vitamin B12 | >999% |
|
0.04UG 2% | ||
|
5% | Vitamin E | >999% |
|
0.01MG 0.1% | ||
17G 34% |
|
448% | protein | 5% |
|
3.1G 6% | |
|
5% | choline | >999% |
|
17MG 4% | ||
0.63MG 52% |
|
97% | copper | 5% |
|
0.32MG 27% | |
4.9MG 273% |
|
>999% | manganese | 5% |
|
0.05MG 3% | |
523MG 75% |
|
508% | phosphorus | 5% |
|
86MG 12% | |
|
5% | selenium | >999% |
|
9.3UG 17% | ||
4MG 50% |
|
669% | zinc | 5% |
|
0.52MG 7% | |
8.2G | 5% | Water | >999% | 92G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, biotin (Vit B7), Vitamin K, cholesterol, trans fat. |