Oyster Mushroom vs. Sunflower Seeds
Nutrition comparison of Oyster Mushroom and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and sunflower seeds:
- Both oyster mushroom and sunflower seeds are high in dietary fiber and potassium.
- Oyster mushroom has 70% less carbohydrates than sunflower seed.
- Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of iron and protein.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and oyster mushroom has 95% less calories than sunflower seed - oyster mushroom has 33 calories per 100 grams and sunflower seed has 619 calories.
| Oyster Mushroom | Sunflower Seeds | |
|---|---|---|
| Protein | 32% | 10% |
| Carbohydrates | 59% | 12% |
| Fat | 9% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom has 70% less carbohydrates than sunflower seed - oyster mushroom has 6.1g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both oyster mushroom and sunflower seeds are high in dietary fiber. Sunflower seed has 400% more dietary fiber than oyster mushroom - oyster mushroom has 2.3g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than oyster mushroom - oyster mushroom has 1.1g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 420% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and oyster mushroom has 99% less saturated fat than sunflower seed - oyster mushroom has 0.06g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than oyster mushroom - sunflower seed has 1.4mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Oyster mushroom and sunflower seeds contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Oyster mushroom has more Vitamin D than sunflower seed - oyster mushroom has 29iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate. Both oyster mushroom and sunflower seeds contain significant amounts of riboflavin and niacin.
| Oyster Mushroom | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.125 MG | 0.325 MG |
| Riboflavin | 0.349 MG | 0.285 MG |
| Niacin | 4.956 MG | 4.198 MG |
| Pantothenic acid | 1.294 MG | 7.056 MG |
| Vitamin B6 | 0.11 MG | 0.805 MG |
| Folate | 38 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 18 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 412% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both oyster mushroom and sunflower seeds are high in potassium. Sunflower seed has 17% more potassium than oyster mushroom - oyster mushroom has 420mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than oyster mushroom per 100 grams.
| Oyster Mushroom | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.123 G | 37.39 G |
| Total | 0.123 G | 37.39 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Oyster Mushroom g
()
|
Daily Values (%) |
Sunflower Seeds g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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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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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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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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| UG % |
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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 sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and oyster mushroom has 100% less calories than sunflower seed - oyster mushroom has 33 calories in 100g and sunflower seed has 619 calories.
Is oyster mushroom or sunflower seeds better for protein?
Sunflower seed is a fantastic source of protein and it has 420% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and sunflower seed has 17.2g of protein.
Does oyster mushroom or sunflower seeds have more carbohydrates?
By weight, oyster mushroom has 70% fewer carbohydrates than sunflower seed - oyster mushroom has 6.1g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does oyster mushroom or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 410% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does oyster mushroom or sunflower seeds contain more potassium?
Both oyster mushroom and sunflower seeds are high in potassium. Sunflower seed has 20% more potassium than oyster mushroom - oyster mushroom has 420mg of potassium in 100 grams and sunflower seed has 491mg of potassium.