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  6. Enoki mushrooms vs. Shiitake

Enoki mushrooms vs. Shiitake — In-Depth Nutrition Comparison

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How are enoki mushrooms and shiitake different?

  • Enoki mushrooms are richer in vitamin B3, vitamin B1, iron, and folate, while shiitake is higher in vitamin B6, manganese, and selenium.
  • Enoki mushrooms cover your daily need for vitamin B3 20% more than shiitake.
  • Enoki mushrooms contain 15 times more vitamin B1 than shiitake. Enoki mushrooms contain 0.225mg of vitamin B1, while shiitake contains 0.015mg.
  • Enoki mushrooms are lower in sugar.

Mushrooms, enoki, raw and Mushrooms, shiitake, raw types were used in this article.

Infographic

Enoki mushrooms vs Shiitake infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more PotassiumPotassium +18.1%
Contains more IronIron +180.5%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +∞%
Contains more CopperCopper +32.7%
Contains more ZincZinc +58.5%
Contains more ManganeseManganese +206.7%
Contains more SeleniumSelenium +159.1%
~equal in Phosphorus ~112mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 0% 0.2% 56% 46% 132% 81% 23% 0% 0% 36%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 6% 0% 0% 3.8% 50% 73% 90% 68% 0% 0% 9.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B3Vitamin B3 +81.4%
Contains more FolateFolate +269.2%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B5Vitamin B5 +11.1%
Contains more Vitamin B6Vitamin B6 +193%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin B2 ~0.217mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Enoki mushrooms Shiitake DV% diff.
Vitamin B3 7.032mg 3.877mg 20%
Vitamin B1 0.225mg 0.015mg 18%
Vitamin B6 0.1mg 0.293mg 15%
Iron 1.15mg 0.41mg 9%
Folate 48µg 13µg 9%
Choline 47.7mg 9%
Manganese 0.075mg 0.23mg 7%
Selenium 2.2µg 5.7µg 6%
Copper 0.107mg 0.142mg 4%
Zinc 0.65mg 1.03mg 3%
Vitamin B5 1.35mg 1.5mg 3%
Vitamin D* 5 IU 18 IU 2%
Vitamin D 0.1µg 0.4µg 2%
Potassium 359mg 304mg 2%
Protein 2.66g 2.24g 1%
Magnesium 16mg 20mg 1%
Fiber 2.7g 2.5g 1%
Phosphorus 105mg 112mg 1%
Vitamin B2 0.2mg 0.217mg 1%
Polyunsaturated fat 0.09g 1%
Calories 37kcal 34kcal 0%
Protein per 100 calories 7.2g 6.6g N/A
Calories per 10 g protein 139kcal 152kcal N/A
Weight per 100 calories 270g 294g N/A
Fats 0.29g 0.49g 0%
Net carbs 5.11g 4.29g N/A
Carbs 7.81g 6.79g 0%
Calcium 0mg 2mg 0%
Sugar 0.22g 2.38g N/A
Sodium 3mg 9mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.02g 0%
Tryptophan 0.04mg 0.011mg 0%
Threonine 0.11mg 0.134mg 0%
Isoleucine 0.09mg 0.111mg 0%
Leucine 0.13mg 0.189mg 0%
Lysine 0.13mg 0.134mg 0%
Methionine 0.03mg 0.033mg 0%
Phenylalanine 0.15mg 0.111mg 0%
Valine 0.23mg 0.145mg 0%
Histidine 0.07mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.66 g
Fats: 0.29 g
Carbs: 7.81 g
Water: 88.34 g
Other: 0.9 g
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +18.8%
Contains more CarbsCarbs +15%
Contains more FatsFats +69%
~equal in Water ~89.74g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.22 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +981.8%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~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. Enoki mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169382/nutrients
  2. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.