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  6. Enoki mushrooms vs. Poi

Enoki mushrooms vs. Poi — In-Depth Nutrition Comparison

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How are Enoki mushrooms and Poi different?

  • Enoki mushrooms are higher in Vitamin B3, Vitamin B5, Vitamin B2, Phosphorus, Fiber, Vitamin B1, and Folate, however, Poi is richer in Vitamin E , Vitamin B6, and Manganese.
  • Daily need coverage for Vitamin B3 from Enoki mushrooms is 37% higher.
  • Enoki mushrooms contain 7 times more Fiber than Poi. While Enoki mushrooms contain 2.7g of Fiber, Poi contains only 0.4g.

Mushrooms, enoki, raw and Poi are the varieties used in this article.

Infographic

Enoki mushrooms vs Poi 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
6
:
4
Poi
Poi
Contains more Iron +30.7%
Contains more Phosphorus +169.2%
Contains more Potassium +96.2%
Contains less Sodium -75%
Contains more Zinc +195.5%
Contains more Selenium +214.3%
Contains more Calcium +∞%
Contains more Magnesium +50%
Contains more Copper +55.1%
Contains more Manganese +393.3%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Iron +30.7%
Contains more Phosphorus +169.2%
Contains more Potassium +96.2%
Contains less Sodium -75%
Contains more Zinc +195.5%
Contains more Selenium +214.3%
Contains more Calcium +∞%
Contains more Magnesium +50%
Contains more Copper +55.1%
Contains more Manganese +393.3%

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
Poi
Poi
Contains more Vitamin D +∞%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +539.3%
Contains more Vitamin B5 +360.8%
Contains more Folate +128.6%
Contains more Vitamin E +22900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +173%
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%
Poi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +539.3%
Contains more Vitamin B5 +360.8%
Contains more Folate +128.6%
Contains more Vitamin E +22900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +173%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
4
:
1
Poi
Poi
Contains more Protein +600%
Contains more Fats +107.1%
Contains more Water +23.3%
Contains more Other +47.5%
Contains more Carbs +248.7%
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
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more Protein +600%
Contains more Fats +107.1%
Contains more Water +23.3%
Contains more Other +47.5%
Contains more Carbs +248.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
2
:
1
Poi
Poi
Contains less Saturated Fat -31%
Contains more Polyunsaturated fat +55.2%
Contains more Monounsaturated Fat +∞%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -31%
Contains more Polyunsaturated fat +55.2%
Contains more Monounsaturated Fat +∞%

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 Poi
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Enoki mushrooms Poi Opinion
Net carbs 5.11g 26.83g Poi
Protein 2.66g 0.38g Enoki mushrooms
Fats 0.29g 0.14g Enoki mushrooms
Carbs 7.81g 27.23g Poi
Calories 37kcal 112kcal Poi
Sugar 0.22g 0.39g Enoki mushrooms
Fiber 2.7g 0.4g Enoki mushrooms
Calcium 0mg 16mg Poi
Iron 1.15mg 0.88mg Enoki mushrooms
Magnesium 16mg 24mg Poi
Phosphorus 105mg 39mg Enoki mushrooms
Potassium 359mg 183mg Enoki mushrooms
Sodium 3mg 12mg Enoki mushrooms
Zinc 0.65mg 0.22mg Enoki mushrooms
Copper 0.107mg 0.166mg Poi
Manganese 0.075mg 0.37mg Poi
Selenium 2.2µg 0.7µg Enoki mushrooms
Vitamin A 66IU Poi
Vitamin A RAE 3µg Poi
Vitamin E 0.01mg 2.3mg Poi
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 4mg Poi
Vitamin B1 0.225mg 0.13mg Enoki mushrooms
Vitamin B2 0.2mg 0.04mg Enoki mushrooms
Vitamin B3 7.032mg 1.1mg Enoki mushrooms
Vitamin B5 1.35mg 0.293mg Enoki mushrooms
Vitamin B6 0.1mg 0.273mg Poi
Folate 48µg 21µg Enoki mushrooms
Vitamin K 0µg 1µg Poi
Tryptophan 0.04mg Enoki mushrooms
Threonine 0.11mg Enoki mushrooms
Isoleucine 0.09mg Enoki mushrooms
Leucine 0.13mg Enoki mushrooms
Lysine 0.13mg Enoki mushrooms
Methionine 0.03mg Enoki mushrooms
Phenylalanine 0.15mg Enoki mushrooms
Valine 0.23mg Enoki mushrooms
Histidine 0.07mg Enoki mushrooms
Saturated Fat 0.02g 0.029g Enoki mushrooms
Monounsaturated Fat 0g 0.011g Poi
Polyunsaturated fat 0.09g 0.058g Enoki mushrooms

Which food is preferable for your diet?

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

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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
19%
Poi
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
20%
Poi

Comparison summary

Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.009g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.