Mushroom vs Oats
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Oats, whole grain, rolled, old fashioned is higher in more vitamins & minerals
Calories (kcal)
Mushroom —
Oats —
Protein (g)
Mushroom 2.90
Oats 13.5
Carbs (g)
Mushroom 6.94
Oats 68.7
Fat (g)
Mushroom 0.188
Oats 5.89
Fiber (g)
Mushroom 2.85
Oats —
Quick answers
Which has more protein?
Oats, whole grain, rolled, old fashioned — 13.5g vs 2.90g per 100g.
Which is more nutrient-dense?
Oats, whole grain, rolled, old fashioned scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Mushroom | Oats | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 89.2 g | 10.3 g | +771% |
| Protein | 2.90 g | 13.5 g | -79% |
| Total lipid (fat) | 0.188 g | 5.89 g | -97% |
| Carbohydrate, by difference | 6.94 g | 68.7 g | -90% |
| Fiber, total dietary | 2.85 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.070 mg | 0.406 mg | -83% |
| Riboflavin (Vitamin B2) | 0.244 mg | — | |
| Niacin (Vitamin B3) | 5.75 mg | 0.993 mg | +479% |
| Vitamin B-6 — Pyridoxine | 0.099 mg | 0.135 mg | -27% |
| Biotin (Vitamin B7) | 63.1 ug | 32.0 ug | +97% |
| Vitamin D (D2 + D3) | 0.041 ug | — | |
| Minerals | |||
| Calcium, Ca | 0 mg | 45.5 mg | -100% |
| Iron, Fe | 0.698 mg | 4.34 mg | -84% |
| Magnesium, Mg | 13.9 mg | 126 mg | -89% |
| Phosphorus, P | 86.2 mg | 387 mg | -78% |
| Potassium, K | 282 mg | 350 mg | -20% |
| Sodium, Na | 1.13 mg | 0.668 mg | +69% |
| Zinc, Zn | 0.684 mg | 2.74 mg | -75% |
| Copper, Cu | 0.106 mg | 0.428 mg | -75% |
| Manganese, Mn | 0.086 mg | 3.23 mg | -97% |
| Selenium, Se | 1.38 ug | 25.4 ug | -95% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 41 kcal | 382 kcal | -89% |
| Energy (Atwater Specific Factors) | 33 kcal | 379 kcal | -91% |
| Nitrogen | 0.464 g | 2.32 g | -80% |
| Ash | 0.733 g | 1.71 g | -57% |
| Total dietary fiber (AOAC 2011.25) | — | 10.4 g | |
| High Molecular Weight Dietary Fiber (HMWDF) | — | 9.70 g | |
| Low Molecular Weight Dietary Fiber (LMWDF) | — | 0.701 g | |
| Beta-glucan | 1.92 g | 7.52 g | -74% |
| Starch | — | 53.8 g | |
| Molybdenum, Mo | — | 160 ug | |
| Biotin | 7.04 ug | 21.9 ug | -68% |
| Betaine | — | 31.0 mg | |
| Vitamin D (D2 + D3 — total) | 1.62 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0.041 ug | — | |
| Vitamin D4 | 0 ug | — | |
| Glutathione | 17.5 mg | — | |
| Stigmasterol | 0 mg | — | |
| Campesterol | 0 mg | — | |
| Beta-sitosterol | 0 mg | — | |
| Ergosta-7-enol | 1.31 mg | — | |
| Ergosta-5,7-dienol | 8.43 mg | — | |
| Ergosta-7,22-dienol | 0.880 mg | — | |
| Ergosterol | 58.5 mg | — | |
| Beta-sitostanol | 0 mg | — | |
| Delta-5-avenasterol | 0 mg | — | |
| Delta-7-Stigmastenol | 0 mg | — | |
| Tryptophan (EAA) | 0.381 g | — | |
| Threonine (EAA) | 1.17 g | — | |
| Isoleucine (EAA, BCAA) | 0.923 g | — | |
| Leucine (EAA, BCAA) | 1.51 g | — | |
| Lysine (EAA) | 1.33 g | — | |
| Methionine (EAA) | 0.356 g | — | |
| Phenylalanine (EAA) | 0.989 g | — | |
| Valine (EAA, BCAA) | 1.65 g | — | |
| Histidine (EAA) | 0.574 g | — | |
| Ergothioneine | 14.0 mg | — | |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 4.30 mg | |
| Choline from phosphatidylcholine | — | 18.0 mg | |
| Choline from phosphocholine | — | 0.300 mg | |
| Choline from sphingomyelin | — | 2.50 mg | |
| Free Choline | — | 5.00 mg | |
| Total Choline | — | 30.0 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.