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  6. Enoki mushrooms vs. Amaranth leaves

Enoki mushrooms vs. Amaranth leaves — In-Depth Nutrition Comparison

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Summary of differences between Enoki mushrooms and Amaranth leaves

  • Enoki mushrooms have more Vitamin B3, Vitamin B5, and Vitamin B1, while Amaranth leaves have more Vitamin K, Vitamin C, Manganese, Calcium, Iron, Magnesium, and Folate.
  • Amaranth leaves covers your daily need of Vitamin K 950% more than Enoki mushrooms.
  • Enoki mushrooms contain 21 times more Vitamin B5 than Amaranth leaves. While Enoki mushrooms contain 1.35mg of Vitamin B5, Amaranth leaves contain only 0.064mg.

These are the specific foods used in this comparison Mushrooms, enoki, raw and Amaranth leaves, raw.

Infographic

Enoki mushrooms vs Amaranth leaves 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
3
:
7
Amaranth leaves
Amaranth leaves
Contains more Phosphorus +110%
Contains less Sodium -85%
Contains more Selenium +144.4%
Contains more Calcium +∞%
Contains more Iron +101.7%
Contains more Magnesium +243.8%
Contains more Potassium +70.2%
Contains more Zinc +38.5%
Contains more Copper +51.4%
Contains more Manganese +1080%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Contains more Phosphorus +110%
Contains less Sodium -85%
Contains more Selenium +144.4%
Contains more Calcium +∞%
Contains more Iron +101.7%
Contains more Magnesium +243.8%
Contains more Potassium +70.2%
Contains more Zinc +38.5%
Contains more Copper +51.4%
Contains more Manganese +1080%

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
Amaranth leaves
Amaranth leaves
Contains more Vitamin D +∞%
Contains more Vitamin B1 +733.3%
Contains more Vitamin B2 +26.6%
Contains more Vitamin B3 +968.7%
Contains more Vitamin B5 +2009.4%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +92%
Contains more Folate +77.1%
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%
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +733.3%
Contains more Vitamin B2 +26.6%
Contains more Vitamin B3 +968.7%
Contains more Vitamin B5 +2009.4%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +92%
Contains more Folate +77.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
2
:
3
Amaranth leaves
Amaranth leaves
Contains more Carbs +94.3%
Contains more Fats +13.8%
Contains more Other +66.7%
Equal in Protein - 2.46
Equal in Water - 91.69
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
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more Carbs +94.3%
Contains more Fats +13.8%
Contains more Other +66.7%
Equal in Protein - 2.46
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
2
Amaranth leaves
Amaranth leaves
Contains less Saturated Fat -78%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +63.3%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -78%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +63.3%

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

All nutrients comparison - raw data values

Nutrient Enoki mushrooms Amaranth leaves Opinion
Net carbs 5.11g 4.02g Enoki mushrooms
Protein 2.66g 2.46g Enoki mushrooms
Fats 0.29g 0.33g Amaranth leaves
Carbs 7.81g 4.02g Enoki mushrooms
Calories 37kcal 23kcal Enoki mushrooms
Sugar 0.22g Amaranth leaves
Fiber 2.7g Enoki mushrooms
Calcium 0mg 215mg Amaranth leaves
Iron 1.15mg 2.32mg Amaranth leaves
Magnesium 16mg 55mg Amaranth leaves
Phosphorus 105mg 50mg Enoki mushrooms
Potassium 359mg 611mg Amaranth leaves
Sodium 3mg 20mg Enoki mushrooms
Zinc 0.65mg 0.9mg Amaranth leaves
Copper 0.107mg 0.162mg Amaranth leaves
Manganese 0.075mg 0.885mg Amaranth leaves
Selenium 2.2µg 0.9µg Enoki mushrooms
Vitamin A 2917IU Amaranth leaves
Vitamin A RAE 146µg Amaranth leaves
Vitamin E 0.01mg Enoki mushrooms
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 43.3mg Amaranth leaves
Vitamin B1 0.225mg 0.027mg Enoki mushrooms
Vitamin B2 0.2mg 0.158mg Enoki mushrooms
Vitamin B3 7.032mg 0.658mg Enoki mushrooms
Vitamin B5 1.35mg 0.064mg Enoki mushrooms
Vitamin B6 0.1mg 0.192mg Amaranth leaves
Folate 48µg 85µg Amaranth leaves
Vitamin K 0µg 1140µg Amaranth leaves
Tryptophan 0.04mg 0.031mg Enoki mushrooms
Threonine 0.11mg 0.099mg Enoki mushrooms
Isoleucine 0.09mg 0.119mg Amaranth leaves
Leucine 0.13mg 0.195mg Amaranth leaves
Lysine 0.13mg 0.127mg Enoki mushrooms
Methionine 0.03mg 0.036mg Amaranth leaves
Phenylalanine 0.15mg 0.133mg Enoki mushrooms
Valine 0.23mg 0.137mg Enoki mushrooms
Histidine 0.07mg 0.052mg Enoki mushrooms
Saturated Fat 0.02g 0.091g Enoki mushrooms
Monounsaturated Fat 0g 0.076g Amaranth leaves
Polyunsaturated fat 0.09g 0.147g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Amaranth leaves
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
278%
Amaranth leaves
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
47%
Amaranth leaves

Comparison summary

Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.071g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.22g)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
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 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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.