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Edible mushroom vs. Enoki mushrooms — In-Depth Nutrition Comparison

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Significant differences between edible mushroom and enoki mushrooms

  • Edible mushroom is richer in copper, vitamin B2, and selenium, while enoki mushrooms are higher in vitamin B3, vitamin B1, iron, folate, fiber, and choline.
  • Edible mushroom covers your daily copper needs 23% more than enoki mushrooms.
  • Edible mushroom has 4 times more selenium than enoki mushrooms. Edible mushroom has 9.3µg of selenium, while enoki mushrooms have 2.2µg.

Specific food types used in this comparison are Mushrooms, white, raw and Mushrooms, enoki, raw.

Infographic

Edible mushroom vs Enoki mushrooms infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 0% 32% 43% 36% 18% 45% 0.39% 9.8% 12%
Contains more CalciumCalcium +∞%
Contains more CopperCopper +197.2%
Contains more SeleniumSelenium +322.7%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +12.9%
Contains more IronIron +130%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +22.1%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +59.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.2% 1.5% 56% 46% 132% 81% 23% 0% 0% 36% 26%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B2Vitamin B2 +101%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B3Vitamin B3 +95%
Contains more FolateFolate +182.4%
Contains more CholineCholine +175.7%
~equal in Vitamin A ~µg
~equal in Vitamin E ~0.01mg
~equal in Vitamin B5 ~1.35mg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Edible mushroom Enoki mushrooms DV% diff.
Copper 0.318mg 0.107mg 23%
Vitamin B3 3.607mg 7.032mg 21%
Vitamin B2 0.402mg 0.2mg 16%
Selenium 9.3µg 2.2µg 13%
Vitamin B1 0.081mg 0.225mg 12%
Iron 0.5mg 1.15mg 8%
Folate 17µg 48µg 8%
Fiber 1g 2.7g 7%
Choline 17.3mg 47.7mg 6%
Phosphorus 86mg 105mg 3%
Vitamin B5 1.497mg 1.35mg 3%
Magnesium 9mg 16mg 2%
Vitamin B12 0.04µg 0µg 2%
Carbs 3.26g 7.81g 2%
Vitamin C 2.1mg 0mg 2%
Manganese 0.047mg 0.075mg 1%
Protein 3.09g 2.66g 1%
Calories 22kcal 37kcal 1%
Vitamin D 0.2µg 0.1µg 1%
Zinc 0.52mg 0.65mg 1%
Potassium 318mg 359mg 1%
Fats 0.34g 0.29g 0%
Net carbs 2.26g 5.11g N/A
Vitamin D 7IU 5IU 0%
Calcium 3mg 0mg 0%
Sugar 1.98g 0.22g N/A
Sodium 5mg 3mg 0%
Vitamin E 0.01mg 0.01mg 0%
Vitamin B6 0.104mg 0.1mg 0%
Saturated fat 0.05g 0.02g 0%
Polyunsaturated fat 0.16g 0.09g 0%
Tryptophan 0.035mg 0.04mg 0%
Threonine 0.107mg 0.11mg 0%
Isoleucine 0.076mg 0.09mg 0%
Leucine 0.12mg 0.13mg 0%
Lysine 0.107mg 0.13mg 0%
Methionine 0.031mg 0.03mg 0%
Phenylalanine 0.085mg 0.15mg 0%
Valine 0.232mg 0.23mg 0%
Histidine 0.057mg 0.07mg 0%
Fructose 0.17g 0g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
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 ProteinProtein +16.2%
Contains more FatsFats +17.2%
Contains more CarbsCarbs +139.6%
~equal in Water ~88.34g
~equal in Other ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
18% 82%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains more Poly. FatPolyunsaturated fat +77.8%
Contains less Sat. FatSaturated fat -60%
~equal in Monounsaturated fat ~0g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
90% 10%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.22 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +572.7%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.