Oyster Mushroom vs. Spinach

Nutrition comparison of Oyster Mushroom and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oyster mushroom versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oyster mushroom and spinach:

  • Both spinach and oyster mushroom are high in dietary fiber and potassium.
  • Oyster mushroom has more niacin and pantothenic acid, however, spinach contains more folate.
  • Spinach is a great source of iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of oyster mushroom and spinach 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: Oyster Mushroom (Mushrooms, oyster, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Oyster Mushroom src
Image of Spinach src

Calories and Carbs

calories

Spinach and oyster mushroom contain similar amounts of calories - spinach has 23 calories per 100 grams and oyster mushroom has 33 calories.

For macronutrient ratios, oyster mushroom is lighter in protein, heavier in carbs and similar to spinach for fat. Oyster mushroom has a macronutrient ratio of 32:59:9 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oyster Mushroom Spinach
Protein 32% 39%
Carbohydrates 59% 49%
Fat 9% 12%
Alcohol ~ ~

carbohydrates

Spinach and oyster mushroom contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and oyster mushroom has 6.1g of carbohydrates.

dietary fiber

Both spinach and oyster mushroom are high in dietary fiber. Spinach is very similar to spinach for dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and oyster mushroom has 2.3g of dietary fiber.

sugar

Spinach and oyster mushroom contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and oyster mushroom has 1.1g of sugar.

Protein

protein

Spinach and oyster mushroom contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and oyster mushroom has 3.3g of protein.

Fat

saturated fat

Both spinach and oyster mushroom are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and oyster mushroom has 0.06g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has more Vitamin C than oyster mushroom - spinach has 28.1mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 233 times more Vitamin A than oyster mushroom - spinach has 469ug of Vitamin A per 100 grams and oyster mushroom has 2ug of Vitamin A.

Vitamin D

Oyster mushroom has more Vitamin D than spinach - oyster mushroom has 29iu of Vitamin D per 100 grams and spinach does not contain significant amounts.

Vitamin E

Spinach has more Vitamin E than oyster mushroom - spinach has 2mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.

Vitamin K

Spinach is an excellent source of Vitamin K and it has more Vitamin K than oyster mushroom - spinach has 482.9ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.

The B Vitamins

Oyster mushroom has more niacin and pantothenic acid, however, spinach contains more folate. Both oyster mushroom and spinach contain significant amounts of thiamin, riboflavin and Vitamin B6.

Oyster Mushroom Spinach
Thiamin 0.125 MG 0.078 MG
Riboflavin 0.349 MG 0.189 MG
Niacin 4.956 MG 0.724 MG
Pantothenic acid 1.294 MG 0.065 MG
Vitamin B6 0.11 MG 0.195 MG
Folate 38 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 32 times more calcium than oyster mushroom - spinach has 99mg of calcium per 100 grams and oyster mushroom has 3mg of calcium.

iron

Spinach is a great source of iron and it has 104% more iron than oyster mushroom - spinach has 2.7mg of iron per 100 grams and oyster mushroom has 1.3mg of iron.

potassium

Both spinach and oyster mushroom are high in potassium. Spinach has 33% more potassium than oyster mushroom - spinach has 558mg of potassium per 100 grams and oyster mushroom has 420mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Oyster Mushroom Spinach
beta-carotene 29 UG 5626 UG
lutein + zeaxanthin ~ 12198 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, oyster mushroom has more linoleic acid than spinach per 100 grams.

Oyster Mushroom Spinach
linoleic acid 0.123 G 0.026 G
Total 0.123 G 0.026 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 Oyster Mushroom or Spinach .

Note: The specific food items compared are: Oyster Mushroom (Mushrooms, oyster, raw) and Spinach (Spinach, raw) .

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FAQ

Does spinach or oyster mushroom contain more calories in 100 grams?
Spinach and oyster mushroom contain similar amounts of calories - spinach has 23 calories in 100g and oyster mushroom has 33 calories.

Is spinach or oyster mushroom better for protein?
Spinach and oyster mushroom contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and oyster mushroom has 3.3g of protein.

Does spinach or oyster mushroom have more carbohydrates?
By weight, spinach and oyster mushroom contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and oyster mushroom has 6.1g of carbohydrates.

Does spinach or oyster mushroom contain more calcium?
Spinach is a rich source of calcium and it has 32 times more calcium than oyster mushroom - spinach has 99mg of calcium in 100 grams and oyster mushroom has 3mg of calcium.

Does spinach or oyster mushroom contain more potassium?
Both spinach and oyster mushroom are high in potassium. Spinach has 30% more potassium than oyster mushroom - spinach has 558mg of potassium in 100 grams and oyster mushroom has 420mg of potassium.