Oyster Mushroom vs. Soy Flour
Nutrition comparison of Oyster Mushroom and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and soy flour:
- Both oyster mushroom and soy flour are high in dietary fiber and potassium.
- Oyster mushroom has 19.8 times less saturated fat than soy flour.
- Oyster mushroom has 7.4 times less sugar than soy flour.
- Soy flour has more thiamin, Vitamin B6 and folate.
- Soy flour is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy flour is high in calories and oyster mushroom has 91% less calories than soy flour - oyster mushroom has 33 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, oyster mushroom is lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Oyster mushroom has a macronutrient ratio of 32:59:9 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Soy Flour | |
|---|---|---|
| Protein | 32% | 50% |
| Carbohydrates | 59% | 31% |
| Fat | 9% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and oyster mushroom has 80% less carbohydrates than soy flour - oyster mushroom has 6.1g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both oyster mushroom and soy flour are high in dietary fiber. Soy flour has 596% more dietary fiber than oyster mushroom - oyster mushroom has 2.3g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Oyster mushroom has 7.4 times less sugar than soy flour - oyster mushroom has 1.1g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Soy flour is an excellent source of protein and it has 14 times more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Oyster mushroom has 19.8 times less saturated fat than soy flour - oyster mushroom has 0.06g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin A
Oyster mushroom and soy flour contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than soy flour - oyster mushroom has 29iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.
Vitamin E
Soy flour has more Vitamin E than oyster mushroom - soy flour has 0.55mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Soy flour and oyster mushroom contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Soy flour has more thiamin, Vitamin B6 and folate. Both oyster mushroom and soy flour contain significant amounts of riboflavin, niacin and pantothenic acid.
| Oyster Mushroom | Soy Flour | |
|---|---|---|
| Thiamin | 0.125 MG | 1.088 MG |
| Riboflavin | 0.349 MG | 0.28 MG |
| Niacin | 4.956 MG | 2.95 MG |
| Pantothenic acid | 1.294 MG | 1.55 MG |
| Vitamin B6 | 0.11 MG | 1.05 MG |
| Folate | 38 UG | 289 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 94 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 517% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both oyster mushroom and soy flour are high in potassium. Soy flour has 398% more potassium than oyster mushroom - oyster mushroom has 420mg of potassium per 100 grams and soy flour has 2090mg 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, both oyster mushroom and soy flour contain significant amounts of beta-carotene.
| Oyster Mushroom | Soy Flour | |
|---|---|---|
| beta-carotene | 29 UG | 24 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than oyster mushroom per 100 grams.
| Oyster Mushroom | Soy Flour | |
|---|---|---|
| linoleic acid | 0.123 G | 3.66 G |
| other omega 6 | ~ | 0.025 G |
| Total | 0.123 G | 3.685 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 Soy Flour (Soy flour, low-fat) .
Oyster Mushroom g
()
|
Daily Values (%) |
Soy Flour g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oyster mushroom or soy flour contain more calories in 100 grams?Soy flour is high in calories and oyster mushroom has 90% less calories than soy flour - oyster mushroom has 33 calories in 100g and soy flour has 372 calories.
Is oyster mushroom or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 14 times more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and soy flour has 49.8g of protein.
Does oyster mushroom or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and oyster mushroom has 80% fewer carbohydrates than soy flour - oyster mushroom has 6.1g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does oyster mushroom or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 94 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does oyster mushroom or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 520% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does oyster mushroom or soy flour contain more potassium?
Both oyster mushroom and soy flour are high in potassium. Soy flour has 400% more potassium than oyster mushroom - oyster mushroom has 420mg of potassium in 100 grams and soy flour has 2090mg of potassium.