Mushrooms 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)
Mushrooms —
Oats —
Protein (g)
Mushrooms 2.89
Oats 13.5
Carbs (g)
Mushrooms 4.08
Oats 68.7
Fat (g)
Mushrooms 0.371
Oats 5.89
Fiber (g)
Mushrooms 1.72
Oats —
Quick answers
Which has more protein?
Oats, whole grain, rolled, old fashioned — 13.5g vs 2.89g 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 | Mushrooms | Oats | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 91.8 g | 10.3 g | +796% |
| Protein | 2.89 g | 13.5 g | -79% |
| Total lipid (fat) | 0.371 g | 5.89 g | -94% |
| Carbohydrate, by difference | 4.08 g | 68.7 g | -94% |
| Fiber, total dietary | 1.72 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.065 mg | 0.406 mg | -84% |
| Riboflavin (Vitamin B2) | 0.444 mg | — | |
| Niacin (Vitamin B3) | 3.88 mg | 0.993 mg | +291% |
| Vitamin B-6 — Pyridoxine | 0.077 mg | 0.135 mg | -43% |
| Biotin (Vitamin B7) | 34.8 ug | 32.0 ug | +9% |
| Vitamin D (D2 + D3) | 0.022 ug | — | |
| Minerals | |||
| Calcium, Ca | 5.47 mg | 45.5 mg | -88% |
| Iron, Fe | 0.227 mg | 4.34 mg | -95% |
| Magnesium, Mg | 10.2 mg | 126 mg | -92% |
| Phosphorus, P | 93.1 mg | 387 mg | -76% |
| Potassium, K | 373 mg | 350 mg | +7% |
| Sodium, Na | 6.44 mg | 0.668 mg | +865% |
| Zinc, Zn | 0.511 mg | 2.74 mg | -81% |
| Copper, Cu | 0.389 mg | 0.428 mg | -9% |
| Manganese, Mn | 0.054 mg | 3.23 mg | -98% |
| Selenium, Se | 20.0 ug | 25.4 ug | -21% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 31 kcal | 382 kcal | -92% |
| Energy (Atwater Specific Factors) | 25 kcal | 379 kcal | -93% |
| Nitrogen | 0.463 g | 2.32 g | -80% |
| Ash | 0.829 g | 1.71 g | -51% |
| 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 | 0.750 g | 7.52 g | -90% |
| Starch | — | 53.8 g | |
| Molybdenum, Mo | — | 160 ug | |
| Biotin | 9.07 ug | 21.9 ug | -59% |
| Betaine | 11.0 mg | 31.0 mg | -65% |
| Vitamin D (D2 + D3 — total) | 0.868 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0.022 ug | — | |
| Vitamin D4 | 0 ug | — | |
| Glutathione | 4.30 mg | — | |
| Stigmasterol | 0 mg | — | |
| Campesterol | 0 mg | — | |
| Beta-sitosterol | 0 mg | — | |
| Ergosta-7-enol | 1.63 mg | — | |
| Ergosta-5,7-dienol | 5.84 mg | — | |
| Ergosta-7,22-dienol | 1.54 mg | — | |
| Ergosterol | 55.6 mg | — | |
| Beta-sitostanol | 0 mg | — | |
| Delta-5-avenasterol | 0 mg | — | |
| Delta-7-Stigmastenol | 0 mg | — | |
| Tryptophan (EAA) | 0.477 g | — | |
| Threonine (EAA) | 1.41 g | — | |
| Isoleucine (EAA, BCAA) | 1.15 g | — | |
| Leucine (EAA, BCAA) | 1.88 g | — | |
| Lysine (EAA) | 1.70 g | — | |
| Methionine (EAA) | 0.370 g | — | |
| Phenylalanine (EAA) | 1.12 g | — | |
| Valine (EAA, BCAA) | 2.48 g | — | |
| Histidine (EAA) | 0.655 g | — | |
| Ergothioneine | 4.25 mg | — | |
| Daidzein | 0 mg | 0 mg | = |
| Genistein | 0 mg | 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 | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 5.10 mg | 4.30 mg | +19% |
| Choline from phosphatidylcholine | 4.50 mg | 18.0 mg | -75% |
| Choline from phosphocholine | 1.40 mg | 0.300 mg | +367% |
| Choline from sphingomyelin | 0 mg | 2.50 mg | -100% |
| Free Choline | 5.90 mg | 5.00 mg | +18% |
| Total Choline | 17.0 mg | 30.0 mg | -43% |
| Iodine | |||
| Iodine mcg/100gB | 0.300 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | 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.
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