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  6. Chard vs. Enoki mushrooms

Chard vs. Enoki mushrooms — In-Depth Nutrition Comparison

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How are Chard and Enoki mushrooms different?

  • Chard is richer in Vitamin K, Vitamin C, Magnesium, Iron, Vitamin E , and Manganese, while Enoki mushrooms are higher in Vitamin B3, Vitamin B5, Vitamin B1, and Phosphorus.
  • Chard covers your daily need of Vitamin K 273% more than Enoki mushrooms.

Chard, swiss, cooked, boiled, drained, without salt and Mushrooms, enoki, raw types were used in this article.

Infographic

Chard vs Enoki mushrooms 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.
Chard
Chard
6
:
4
Enoki mushrooms
Enoki mushrooms
Contains more Calcium +∞%
Contains more Iron +96.5%
Contains more Magnesium +437.5%
Contains more Potassium +52.9%
Contains more Copper +52.3%
Contains more Manganese +345.3%
Contains more Phosphorus +218.2%
Contains less Sodium -98.3%
Contains more Zinc +97%
Contains more Selenium +144.4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Contains more Calcium +∞%
Contains more Iron +96.5%
Contains more Magnesium +437.5%
Contains more Potassium +52.9%
Contains more Copper +52.3%
Contains more Manganese +345.3%
Contains more Phosphorus +218.2%
Contains less Sodium -98.3%
Contains more Zinc +97%
Contains more Selenium +144.4%

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.
Chard
Chard
4
:
7
Enoki mushrooms
Enoki mushrooms
Contains more Vitamin E +18800%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +561.8%
Contains more Vitamin B2 +132.6%
Contains more Vitamin B3 +1853.3%
Contains more Vitamin B5 +728.2%
Contains more Vitamin B6 +17.6%
Contains more Folate +433.3%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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%
Contains more Vitamin E +18800%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +561.8%
Contains more Vitamin B2 +132.6%
Contains more Vitamin B3 +1853.3%
Contains more Vitamin B5 +728.2%
Contains more Vitamin B6 +17.6%
Contains more Folate +433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Enoki mushrooms
Enoki mushrooms
Contains more Other +40%
Contains more Protein +41.5%
Contains more Fats +262.5%
Contains more Carbs +89.1%
Equal in Water - 88.34
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
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
Contains more Other +40%
Contains more Protein +41.5%
Contains more Fats +262.5%
Contains more Carbs +89.1%
Equal in Water - 88.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Enoki mushrooms
Enoki mushrooms
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +221.4%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +221.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Enoki mushrooms Opinion
Net carbs 2.03g 5.11g Enoki mushrooms
Protein 1.88g 2.66g Enoki mushrooms
Fats 0.08g 0.29g Enoki mushrooms
Carbs 4.13g 7.81g Enoki mushrooms
Calories 20kcal 37kcal Enoki mushrooms
Sugar 1.1g 0.22g Enoki mushrooms
Fiber 2.1g 2.7g Enoki mushrooms
Calcium 58mg 0mg Chard
Iron 2.26mg 1.15mg Chard
Magnesium 86mg 16mg Chard
Phosphorus 33mg 105mg Enoki mushrooms
Potassium 549mg 359mg Chard
Sodium 179mg 3mg Enoki mushrooms
Zinc 0.33mg 0.65mg Enoki mushrooms
Copper 0.163mg 0.107mg Chard
Manganese 0.334mg 0.075mg Chard
Selenium 0.9µg 2.2µg Enoki mushrooms
Vitamin A 6124IU Chard
Vitamin A RAE 306µg Chard
Vitamin E 1.89mg 0.01mg Chard
Vitamin D 0IU 5IU Enoki mushrooms
Vitamin D 0µg 0.1µg Enoki mushrooms
Vitamin C 18mg 0mg Chard
Vitamin B1 0.034mg 0.225mg Enoki mushrooms
Vitamin B2 0.086mg 0.2mg Enoki mushrooms
Vitamin B3 0.36mg 7.032mg Enoki mushrooms
Vitamin B5 0.163mg 1.35mg Enoki mushrooms
Vitamin B6 0.085mg 0.1mg Enoki mushrooms
Folate 9µg 48µg Enoki mushrooms
Vitamin K 327.3µg 0µg Chard
Tryptophan 0.018mg 0.04mg Enoki mushrooms
Threonine 0.086mg 0.11mg Enoki mushrooms
Isoleucine 0.154mg 0.09mg Chard
Leucine 0.135mg 0.13mg Chard
Lysine 0.103mg 0.13mg Enoki mushrooms
Methionine 0.02mg 0.03mg Enoki mushrooms
Phenylalanine 0.114mg 0.15mg Enoki mushrooms
Valine 0.114mg 0.23mg Enoki mushrooms
Histidine 0.038mg 0.07mg Enoki mushrooms
Saturated Fat 0.012g 0.02g Chard
Monounsaturated Fat 0.016g 0g Chard
Polyunsaturated fat 0.028g 0.09g Enoki mushrooms

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Enoki mushrooms
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
113%
Chard
31%
Enoki mushrooms
Minerals Daily Need Coverage Score
36%
Chard
21%
Enoki mushrooms

Comparison summary

Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 176mg)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Enoki mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169382/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.