Enoki mushrooms vs. Garden asparagus — In-Depth Nutrition Comparison
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Differences between Enoki mushrooms and Garden asparagus
- Enoki mushrooms are higher in Vitamin B3, Vitamin B5, Phosphorus, Vitamin B1, and Choline, however, Garden asparagus is richer in Vitamin K, Iron, Copper, Vitamin E , and Vitamin C.
- Enoki mushrooms' daily need coverage for Vitamin B3 is 38% higher.
- Enoki mushrooms have 5 times more Vitamin B5 than Garden asparagus. While Enoki mushrooms have 1.35mg of Vitamin B5, Garden asparagus has only 0.274mg.
The food types used in this comparison are Mushrooms, enoki, raw and Asparagus, raw.
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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.
Contains
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Magnesium
+14.3%
Contains
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Phosphorus
+101.9%
Contains
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Potassium
+77.7%
Contains
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Zinc
+20.4%
Contains
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Calcium
+∞%
Contains
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Iron
+86.1%
Contains
less
Sodium
-33.3%
Contains
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Copper
+76.6%
Contains
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Manganese
+110.7%
Equal in Selenium - 2.3
Contains
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Magnesium
+14.3%
Contains
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Phosphorus
+101.9%
Contains
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Potassium
+77.7%
Contains
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Zinc
+20.4%
Contains
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Calcium
+∞%
Contains
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Iron
+86.1%
Contains
less
Sodium
-33.3%
Contains
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Copper
+76.6%
Contains
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Manganese
+110.7%
Equal in Selenium - 2.3
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.
:
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+57.3%
Contains
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Vitamin B2
+41.8%
Contains
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Vitamin B3
+619%
Contains
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Vitamin B5
+392.7%
Contains
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Vitamin E
+11200%
Contains
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Vitamin C
+∞%
Contains
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Vitamin K
+∞%
Equal in Vitamin B6 - 0.091
Equal in Folate - 52
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+57.3%
Contains
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Vitamin B2
+41.8%
Contains
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Vitamin B3
+619%
Contains
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Vitamin B5
+392.7%
Contains
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Vitamin E
+11200%
Contains
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Vitamin C
+∞%
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Vitamin K
+∞%
Equal in Vitamin B6 - 0.091
Equal in Folate - 52
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+20.9%
Contains
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Fats
+141.7%
Contains
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Carbs
+101.3%
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Other
+55.2%
Equal in Water - 93.22
Protein:
2.66 g
Fats:
0.29 g
Carbs:
7.81 g
Water:
88.34 g
Other:
0.9 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Contains
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Protein
+20.9%
Contains
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Fats
+141.7%
Contains
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Carbs
+101.3%
Contains
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Other
+55.2%
Equal in Water - 93.22
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-50%
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Polyunsaturated fat
+80%
Saturated Fat:
0.02 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.09 g
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Contains
less
Saturated Fat
-50%
Contains
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Polyunsaturated fat
+80%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+∞%
Contains
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Glucose
+195.5%
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Fructose
+∞%
Starch:
0 g
Sucrose:
0 g
Glucose:
0.22 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+∞%
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Glucose
+195.5%
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Fructose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 5.11g | 1.78g |
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| Protein | 2.66g | 2.2g |
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| Fats | 0.29g | 0.12g |
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| Carbs | 7.81g | 3.88g |
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| Calories | 37kcal | 20kcal |
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| Fructose | 0g | 1g |
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| Sugar | 0.22g | 1.88g |
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| Fiber | 2.7g | 2.1g |
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| Calcium | 0mg | 24mg |
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| Iron | 1.15mg | 2.14mg |
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| Magnesium | 16mg | 14mg |
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| Phosphorus | 105mg | 52mg |
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| Potassium | 359mg | 202mg |
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| Sodium | 3mg | 2mg |
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| Zinc | 0.65mg | 0.54mg |
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| Copper | 0.107mg | 0.189mg |
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| Manganese | 0.075mg | 0.158mg |
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| Selenium | 2.2µg | 2.3µg |
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| Vitamin A | 756IU |
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| Vitamin A RAE | 38µg |
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| Vitamin E | 0.01mg | 1.13mg |
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| Vitamin D | 5IU | 0IU |
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| Vitamin D | 0.1µg | 0µg |
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| Vitamin C | 0mg | 5.6mg |
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| Vitamin B1 | 0.225mg | 0.143mg |
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| Vitamin B2 | 0.2mg | 0.141mg |
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| Vitamin B3 | 7.032mg | 0.978mg |
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| Vitamin B5 | 1.35mg | 0.274mg |
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| Vitamin B6 | 0.1mg | 0.091mg |
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| Folate | 48µg | 52µg |
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| Vitamin K | 0µg | 41.6µg |
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| Tryptophan | 0.04mg | 0.027mg |
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| Threonine | 0.11mg | 0.084mg |
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| Isoleucine | 0.09mg | 0.075mg |
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| Leucine | 0.13mg | 0.128mg |
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| Lysine | 0.13mg | 0.104mg |
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| Methionine | 0.03mg | 0.031mg |
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| Phenylalanine | 0.15mg | 0.075mg |
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| Valine | 0.23mg | 0.115mg |
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| Histidine | 0.07mg | 0.049mg |
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| Saturated Fat | 0.02g | 0.04g |
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| Polyunsaturated fat | 0.09g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
29%
Minerals Daily Need Coverage Score
21%
25%
Comparison summary
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Enoki mushrooms is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Enoki mushrooms is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Enoki mushrooms is lower in glycemic index (difference - 32)
Which food is cheaper?
Enoki mushrooms is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.