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  6. Enoki mushrooms vs. Kohlrabi

Enoki mushrooms vs. Kohlrabi — In-Depth Nutrition Comparison

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Differences between Enoki mushrooms and Kohlrabi

  • Enoki mushrooms are higher in Vitamin B3, Vitamin B5, Vitamin B1, Vitamin B2, Iron, Phosphorus, Folate, Choline, and Zinc, however, Kohlrabi is richer in Vitamin C.
  • Kohlrabi's daily need coverage for Vitamin C is 69% higher.
  • Enoki mushrooms have 22 times more Zinc than Kohlrabi. While Enoki mushrooms have 0.65mg of Zinc, Kohlrabi has only 0.03mg.

The food types used in this comparison are Mushrooms, enoki, raw and Kohlrabi, raw.

Infographic

Enoki mushrooms vs Kohlrabi 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
Kohlrabi
Kohlrabi
Contains more Iron +187.5%
Contains more Phosphorus +128.3%
Contains less Sodium -85%
Contains more Zinc +2066.7%
Contains more Selenium +214.3%
Contains more Calcium +∞%
Contains more Magnesium +18.8%
Contains more Copper +20.6%
Contains more Manganese +85.3%
Equal in Potassium - 350
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Iron +187.5%
Contains more Phosphorus +128.3%
Contains less Sodium -85%
Contains more Zinc +2066.7%
Contains more Selenium +214.3%
Contains more Calcium +∞%
Contains more Magnesium +18.8%
Contains more Copper +20.6%
Contains more Manganese +85.3%
Equal in Potassium - 350

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
Kohlrabi
Kohlrabi
Contains more Vitamin D +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +1658%
Contains more Vitamin B5 +718.2%
Contains more Folate +200%
Contains more Vitamin E +4700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +50%
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%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +1658%
Contains more Vitamin B5 +718.2%
Contains more Folate +200%
Contains more Vitamin E +4700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +50%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
3
:
2
Kohlrabi
Kohlrabi
Contains more Protein +56.5%
Contains more Fats +190%
Contains more Carbs +26%
Contains more Other +11.1%
Equal in Water - 91
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
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +56.5%
Contains more Fats +190%
Contains more Carbs +26%
Contains more Other +11.1%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
2
Kohlrabi
Kohlrabi
Contains more Polyunsaturated fat +87.5%
Contains less Saturated Fat -35%
Contains more Monounsaturated Fat +∞%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +87.5%
Contains less Saturated Fat -35%
Contains more Monounsaturated Fat +∞%

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

All nutrients comparison - raw data values

Nutrient Enoki mushrooms Kohlrabi Opinion
Net carbs 5.11g 2.6g Enoki mushrooms
Protein 2.66g 1.7g Enoki mushrooms
Fats 0.29g 0.1g Enoki mushrooms
Carbs 7.81g 6.2g Enoki mushrooms
Calories 37kcal 27kcal Enoki mushrooms
Sugar 0.22g 2.6g Enoki mushrooms
Fiber 2.7g 3.6g Kohlrabi
Calcium 0mg 24mg Kohlrabi
Iron 1.15mg 0.4mg Enoki mushrooms
Magnesium 16mg 19mg Kohlrabi
Phosphorus 105mg 46mg Enoki mushrooms
Potassium 359mg 350mg Enoki mushrooms
Sodium 3mg 20mg Enoki mushrooms
Zinc 0.65mg 0.03mg Enoki mushrooms
Copper 0.107mg 0.129mg Kohlrabi
Manganese 0.075mg 0.139mg Kohlrabi
Selenium 2.2µg 0.7µg Enoki mushrooms
Vitamin A 36IU Kohlrabi
Vitamin A RAE 2µg Kohlrabi
Vitamin E 0.01mg 0.48mg Kohlrabi
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 62mg Kohlrabi
Vitamin B1 0.225mg 0.05mg Enoki mushrooms
Vitamin B2 0.2mg 0.02mg Enoki mushrooms
Vitamin B3 7.032mg 0.4mg Enoki mushrooms
Vitamin B5 1.35mg 0.165mg Enoki mushrooms
Vitamin B6 0.1mg 0.15mg Kohlrabi
Folate 48µg 16µg Enoki mushrooms
Vitamin K 0µg 0.1µg Kohlrabi
Tryptophan 0.04mg 0.01mg Enoki mushrooms
Threonine 0.11mg 0.049mg Enoki mushrooms
Isoleucine 0.09mg 0.078mg Enoki mushrooms
Leucine 0.13mg 0.067mg Enoki mushrooms
Lysine 0.13mg 0.056mg Enoki mushrooms
Methionine 0.03mg 0.013mg Enoki mushrooms
Phenylalanine 0.15mg 0.039mg Enoki mushrooms
Valine 0.23mg 0.05mg Enoki mushrooms
Histidine 0.07mg 0.019mg Enoki mushrooms
Saturated Fat 0.02g 0.013g Kohlrabi
Monounsaturated Fat 0g 0.007g Kohlrabi
Polyunsaturated fat 0.09g 0.048g Enoki mushrooms

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Kohlrabi
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
31%
Enoki mushrooms
25%
Kohlrabi
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
15%
Kohlrabi

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.007g)
Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 2.38g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 20)
Which food is cheaper?
Enoki mushrooms
Enoki mushrooms is cheaper (difference - $0.6)
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.

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.