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.
Detailed nutritional comparison of oats and white 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: 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.


Image of Oats src
Image of White Mushroom src

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, 44:47:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats White Mushroom
Protein 17% 44%
Carbohydrates 67% 47%
Fat 16% 10%
Alcohol ~ ~

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 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
22KCAL 1%
66G 27%
>999% carbohydrates
3.3G 1%
11G 42%
>999% dietary fiber
1G 4%
sugar >999% 2G
6.9G 11%
>999% total fat
0.34G 1%
1.2G 7%
>999% saturated fat
0.05G 0.3%
2.2G >999% monounsaturated fat
2.5G >999% polyunsaturated fat 0.16G
2MG 0.1%
sodium 150%
5MG 0.3%
Vitamins and Minerals
Vitamin C >999%
2.1MG 3%
Vitamin D >999%
7IU 1%
54MG 5%
>999% calcium
3MG 0.3%
4.7MG 26%
840% iron
0.5MG 3%
177MG 57%
>999% magnesium
9MG 3%
429MG 19%
35% potassium
318MG 14%
0.76MG 69%
849% thiamin (Vit B1)
0.08MG 7%
0.14MG 13%
riboflavin (Vit B2) 186%
0.4MG 37%
0.96MG 7%
niacin (Vit B3) 275%
3.6MG 26%
0.12MG 9%
20% Vitamin B6
0.1MG 8%
1.3MG 27%
pantothenic acid (Vit B5) 15%
1.5MG 30%
56UG 14%
229% folate (Vit B9)
17UG 4%
Vitamin B12 >999%
0.04UG 2%
Vitamin E >999%
0.01MG 0.1%
17G 34%
448% protein
3.1G 6%
choline >999%
17MG 4%
0.63MG 52%
97% copper
0.32MG 27%
4.9MG 273%
>999% manganese
0.05MG 3%
523MG 75%
508% phosphorus
86MG 12%
selenium >999%
9.3UG 17%
4MG 50%
669% zinc
0.52MG 7%
8.2G 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.

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.