Oyster Mushroom vs. Tofu
Nutrition comparison of Oyster Mushroom and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and tofu:
- Oyster mushroom has 57% less calories than tofu.
- Oyster mushroom has more riboflavin, niacin, pantothenic acid and folate.
- Oyster mushroom is a great source of dietary fiber.
- Oyster mushroom is an excellent source of potassium.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oyster mushroom has 57% less calories than tofu - oyster mushroom has 33 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, oyster mushroom is lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Oyster mushroom has a macronutrient ratio of 32:59:9 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Tofu | |
|---|---|---|
| Protein | 32% | 39% |
| Carbohydrates | 59% | 9% |
| Fat | 9% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom and tofu contain similar amounts of carbs - oyster mushroom has 6.1g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Oyster mushroom is a great source of dietary fiber and it has 667% more dietary fiber than tofu - oyster mushroom has 2.3g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Oyster mushroom and tofu contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 144% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both oyster mushroom and tofu are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and oyster mushroom contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Oyster mushroom and tofu contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Oyster mushroom has more Vitamin D than tofu - oyster mushroom has 29iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and oyster mushroom contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Tofu and oyster mushroom contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Oyster mushroom has more riboflavin, niacin, pantothenic acid and folate. Both oyster mushroom and tofu contain significant amounts of thiamin and Vitamin B6.
| Oyster Mushroom | Tofu | |
|---|---|---|
| Thiamin | 0.125 MG | 0.081 MG |
| Riboflavin | 0.349 MG | 0.052 MG |
| Niacin | 4.956 MG | 0.195 MG |
| Pantothenic acid | 1.294 MG | 0.068 MG |
| Vitamin B6 | 0.11 MG | 0.047 MG |
| Folate | 38 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 115 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 303% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Oyster mushroom is an excellent source of potassium and it has 247% more potassium than tofu - oyster mushroom has 420mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than oyster mushroom per 100 grams.
| Oyster Mushroom | Tofu | |
|---|---|---|
| linoleic acid | 0.123 G | 2.38 G |
| Total | 0.123 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Oyster Mushroom (Mushrooms, oyster, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Oyster Mushroom g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oyster mushroom or tofu contain more calories in 100 grams?Oyster mushroom has 60% less calories than tofu - oyster mushroom has 33 calories in 100g and tofu has 76 calories.
Is oyster mushroom or tofu better for protein?
Tofu is a great source of protein and it has 140% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and tofu has 8.1g of protein.
Does oyster mushroom or tofu have more carbohydrates?
By weight, oyster mushroom and tofu contain similar amounts of carbs - oyster mushroom has 6.1g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does oyster mushroom or tofu contain more calcium?
Tofu is a rich source of calcium and it has 115 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium in 100 grams and tofu has 350mg of calcium.
Does oyster mushroom or tofu contain more iron?
Tofu is an abundant source of iron and it has 300% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron in 100 grams and tofu has 5.4mg of iron.
Does oyster mushroom or tofu contain more potassium?
Oyster mushroom is a rich source of potassium and it has 250% more potassium than tofu - oyster mushroom has 420mg of potassium in 100 grams and tofu has 121mg of potassium.