Oyster Mushroom vs. Walnut
Nutrition comparison of Oyster Mushroom and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and walnut:
- Both oyster mushroom and walnut are high in dietary fiber and potassium.
- Oyster mushroom has 56% less carbohydrates than walnut.
- Walnut has more thiamin, Vitamin B6 and folate, however, oyster mushroom contains more riboflavin, niacin and pantothenic acid.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and oyster mushroom has 95% less calories than walnut - oyster mushroom has 33 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, oyster mushroom is much heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Oyster mushroom has a macronutrient ratio of 32:59:9 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Walnut | |
|---|---|---|
| Protein | 32% | 9% |
| Carbohydrates | 59% | 8% |
| Fat | 9% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom has 56% less carbohydrates than walnut - oyster mushroom has 6.1g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both oyster mushroom and walnut are high in dietary fiber. Walnut has 191% more dietary fiber than oyster mushroom - oyster mushroom has 2.3g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Oyster mushroom and walnut contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 360% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and oyster mushroom has 99% less saturated fat than walnut - oyster mushroom has 0.06g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than oyster mushroom - walnut has 1.3mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Oyster mushroom and walnut contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than walnut - oyster mushroom has 29iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than oyster mushroom - walnut has 0.7mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Walnut and oyster mushroom contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, Vitamin B6 and folate, however, oyster mushroom contains more riboflavin, niacin and pantothenic acid.
| Oyster Mushroom | Walnut | |
|---|---|---|
| Thiamin | 0.125 MG | 0.341 MG |
| Riboflavin | 0.349 MG | 0.15 MG |
| Niacin | 4.956 MG | 1.125 MG |
| Pantothenic acid | 1.294 MG | 0.57 MG |
| Vitamin B6 | 0.11 MG | 0.537 MG |
| Folate | 38 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 31 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 119% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both oyster mushroom and walnut are high in potassium. Oyster mushroom is very similar to oyster mushroom for potassium - oyster mushroom has 420mg of potassium per 100 grams and walnut has 441mg 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 | Walnut | |
|---|---|---|
| beta-carotene | 29 UG | 12 UG |
| lutein + zeaxanthin | ~ | 9 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than oyster mushroom per 100 grams.
| Oyster Mushroom | Walnut | |
|---|---|---|
| linoleic acid | 0.123 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.123 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Oyster Mushroom g
()
|
Daily Values (%) |
Walnut g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oyster mushroom or walnut contain more calories in 100 grams?Walnut is high in calories and oyster mushroom has 100% less calories than walnut - oyster mushroom has 33 calories in 100g and walnut has 654 calories.
Is oyster mushroom or walnut better for protein?
Walnut is a fantastic source of protein and it has 360% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and walnut has 15.2g of protein.
Does oyster mushroom or walnut have more carbohydrates?
By weight, oyster mushroom has 60% fewer carbohydrates than walnut - oyster mushroom has 6.1g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does oyster mushroom or walnut contain more calcium?
Walnut is a rich source of calcium and it has 31 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium in 100 grams and walnut has 98mg of calcium.
Does oyster mushroom or walnut contain more potassium?
Both oyster mushroom and walnut are high in potassium. Oyster mushroom is very similar to oyster mushroom for potassium - oyster mushroom has 420mg of potassium in 100 grams and walnut has 441mg of potassium.