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  6. Enoki mushrooms vs. Kale

Enoki mushrooms vs. Kale — In-Depth Nutrition Comparison

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The main differences between Enoki mushrooms and Kale

  • Enoki mushrooms have more Vitamin B3, Vitamin B5, Vitamin B1, Phosphorus, Vitamin B2, Folate, and Choline, however, Kale have more Vitamin K, Vitamin C, and Manganese.
  • Daily need coverage for Vitamin K from Kale is 681% higher.
  • Kale has 119 times less Choline than Enoki mushrooms. Enoki mushrooms have 47.7mg of Choline, while Kale has 0.4mg.

Food types used in this article are Mushrooms, enoki, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Enoki mushrooms vs Kale 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
Kale
Kale
Contains more Iron +27.8%
Contains more Phosphorus +275%
Contains more Potassium +57.5%
Contains less Sodium -87%
Contains more Zinc +170.8%
Contains more Selenium +144.4%
Contains more Calcium +∞%
Contains more Magnesium +12.5%
Contains more Copper +45.8%
Contains more Manganese +454.7%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Iron +27.8%
Contains more Phosphorus +275%
Contains more Potassium +57.5%
Contains less Sodium -87%
Contains more Zinc +170.8%
Contains more Selenium +144.4%
Contains more Calcium +∞%
Contains more Magnesium +12.5%
Contains more Copper +45.8%
Contains more Manganese +454.7%

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
Kale
Kale
Contains more Vitamin D +∞%
Contains more Vitamin B1 +324.5%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +1306.4%
Contains more Vitamin B5 +2655.1%
Contains more Folate +269.2%
Contains more Vitamin E +8400%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +38%
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +324.5%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +1306.4%
Contains more Vitamin B5 +2655.1%
Contains more Folate +269.2%
Contains more Vitamin E +8400%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +38%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
3
:
2
Kale
Kale
Contains more Protein +40%
Contains more Carbs +38.7%
Contains more Fats +37.9%
Equal in Water - 91.2
Equal in Other - 0.87
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
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +40%
Contains more Carbs +38.7%
Contains more Fats +37.9%
Equal in Water - 91.2
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
2
Kale
Kale
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +114.4%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +114.4%

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 Kale
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 Kale Opinion
Net carbs 5.11g 3.63g Enoki mushrooms
Protein 2.66g 1.9g Enoki mushrooms
Fats 0.29g 0.4g Kale
Carbs 7.81g 5.63g Enoki mushrooms
Calories 37kcal 28kcal Enoki mushrooms
Sugar 0.22g 1.25g Enoki mushrooms
Fiber 2.7g 2g Enoki mushrooms
Calcium 0mg 72mg Kale
Iron 1.15mg 0.9mg Enoki mushrooms
Magnesium 16mg 18mg Kale
Phosphorus 105mg 28mg Enoki mushrooms
Potassium 359mg 228mg Enoki mushrooms
Sodium 3mg 23mg Enoki mushrooms
Zinc 0.65mg 0.24mg Enoki mushrooms
Copper 0.107mg 0.156mg Kale
Manganese 0.075mg 0.416mg Kale
Selenium 2.2µg 0.9µg Enoki mushrooms
Vitamin A 13621IU Kale
Vitamin A RAE 681µg Kale
Vitamin E 0.01mg 0.85mg Kale
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 41mg Kale
Vitamin B1 0.225mg 0.053mg Enoki mushrooms
Vitamin B2 0.2mg 0.07mg Enoki mushrooms
Vitamin B3 7.032mg 0.5mg Enoki mushrooms
Vitamin B5 1.35mg 0.049mg Enoki mushrooms
Vitamin B6 0.1mg 0.138mg Kale
Folate 48µg 13µg Enoki mushrooms
Vitamin K 0µg 817µg Kale
Tryptophan 0.04mg 0.023mg Enoki mushrooms
Threonine 0.11mg 0.085mg Enoki mushrooms
Isoleucine 0.09mg 0.114mg Kale
Leucine 0.13mg 0.133mg Kale
Lysine 0.13mg 0.114mg Enoki mushrooms
Methionine 0.03mg 0.018mg Enoki mushrooms
Phenylalanine 0.15mg 0.097mg Enoki mushrooms
Valine 0.23mg 0.104mg Enoki mushrooms
Histidine 0.07mg 0.04mg Enoki mushrooms
Saturated Fat 0.02g 0.052g Enoki mushrooms
Monounsaturated Fat 0g 0.03g Kale
Polyunsaturated fat 0.09g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Kale
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
258%
Kale
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
22%
Kale

Comparison summary

Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.032g)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.