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  6. Enoki mushrooms vs. Garlic

Enoki mushrooms vs. Garlic — In-Depth Nutrition Comparison

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A recap on differences between Enoki mushrooms and Garlic

  • Enoki mushrooms have more Vitamin B3, Vitamin B5, Folate, and Vitamin B2, however, Garlic is higher in Vitamin B6, Manganese, Vitamin C, Selenium, Copper, and Calcium.
  • Garlic covers your daily Vitamin B6 needs 87% more than Enoki mushrooms.
  • Garlic contains 16 times less Folate than Enoki mushrooms. Enoki mushrooms contain 48µg of Folate, while Garlic contains 3µg.

Food varieties used in this article are Mushrooms, enoki, raw and Garlic, raw.

Infographic

Enoki mushrooms vs Garlic infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Enoki mushrooms
Enoki mushrooms
1
:
9
Garlic
Garlic
Contains less Sodium -82.4%
Contains more Calcium +∞%
Contains more Iron +47.8%
Contains more Magnesium +56.3%
Contains more Phosphorus +45.7%
Contains more Potassium +11.7%
Contains more Zinc +78.5%
Contains more Copper +179.4%
Contains more Manganese +2129.3%
Contains more Selenium +545.5%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains less Sodium -82.4%
Contains more Calcium +∞%
Contains more Iron +47.8%
Contains more Magnesium +56.3%
Contains more Phosphorus +45.7%
Contains more Potassium +11.7%
Contains more Zinc +78.5%
Contains more Copper +179.4%
Contains more Manganese +2129.3%
Contains more Selenium +545.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Enoki mushrooms
Enoki mushrooms
6
:
5
Garlic
Garlic
Contains more Vitamin D +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +904.6%
Contains more Vitamin B5 +126.5%
Contains more Folate +1500%
Contains more Vitamin E +700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +1135%
Contains more Vitamin K +∞%
Enoki mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 3% 0% 57% 47% 132% 81% 24% 36% 0% 0%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +904.6%
Contains more Vitamin B5 +126.5%
Contains more Folate +1500%
Contains more Vitamin E +700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +1135%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
4
Garlic
Garlic
Contains more Water +50.8%
Contains more Protein +139.1%
Contains more Fats +72.4%
Contains more Carbs +323.3%
Contains more Other +66.7%
Enoki mushrooms
3% 8% 88%
Protein: 2.66 g
Fats: 0.29 g
Carbs: 7.81 g
Water: 88.34 g
Other: 0.9 g
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Water +50.8%
Contains more Protein +139.1%
Contains more Fats +72.4%
Contains more Carbs +323.3%
Contains more Other +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
2
Garlic
Garlic
Contains less Saturated Fat -77.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +176.7%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains less Saturated Fat -77.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +176.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Enoki mushrooms Garlic
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Enoki mushrooms Garlic Opinion
Net carbs 5.11g 30.96g Garlic
Protein 2.66g 6.36g Garlic
Fats 0.29g 0.5g Garlic
Carbs 7.81g 33.06g Garlic
Calories 37kcal 149kcal Garlic
Sugar 0.22g 1g Enoki mushrooms
Fiber 2.7g 2.1g Enoki mushrooms
Calcium 0mg 181mg Garlic
Iron 1.15mg 1.7mg Garlic
Magnesium 16mg 25mg Garlic
Phosphorus 105mg 153mg Garlic
Potassium 359mg 401mg Garlic
Sodium 3mg 17mg Enoki mushrooms
Zinc 0.65mg 1.16mg Garlic
Copper 0.107mg 0.299mg Garlic
Manganese 0.075mg 1.672mg Garlic
Selenium 2.2µg 14.2µg Garlic
Vitamin A 9IU Garlic
Vitamin E 0.01mg 0.08mg Garlic
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 31.2mg Garlic
Vitamin B1 0.225mg 0.2mg Enoki mushrooms
Vitamin B2 0.2mg 0.11mg Enoki mushrooms
Vitamin B3 7.032mg 0.7mg Enoki mushrooms
Vitamin B5 1.35mg 0.596mg Enoki mushrooms
Vitamin B6 0.1mg 1.235mg Garlic
Folate 48µg 3µg Enoki mushrooms
Vitamin K 0µg 1.7µg Garlic
Tryptophan 0.04mg 0.066mg Garlic
Threonine 0.11mg 0.157mg Garlic
Isoleucine 0.09mg 0.217mg Garlic
Leucine 0.13mg 0.308mg Garlic
Lysine 0.13mg 0.273mg Garlic
Methionine 0.03mg 0.076mg Garlic
Phenylalanine 0.15mg 0.183mg Garlic
Valine 0.23mg 0.291mg Garlic
Histidine 0.07mg 0.113mg Garlic
Saturated Fat 0.02g 0.089g Enoki mushrooms
Monounsaturated Fat 0g 0.011g Garlic
Polyunsaturated fat 0.09g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Enoki mushrooms
43%
Garlic
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
67%
Garlic

Comparison summary

Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 30)
Which food is cheaper?
Enoki mushrooms
Enoki mushrooms is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Enoki mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169382/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.