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  6. Enoki mushrooms vs. Red leaf lettuce

Enoki mushrooms vs. Red leaf lettuce — In-Depth Nutrition Comparison

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What are the differences between Enoki mushrooms and Red leaf lettuce?

  • Enoki mushrooms are higher in Vitamin B3, Vitamin B5, Vitamin B1, Phosphorus, Vitamin B2, Copper, Fiber, and Choline, yet Red leaf lettuce is higher in Vitamin K, and Manganese.
  • Red leaf lettuce's daily need coverage for Vitamin K is 117% more.
  • Enoki mushrooms have 22 times more Vitamin B3 than Red leaf lettuce. While Enoki mushrooms have 7.032mg of Vitamin B3, Red leaf lettuce has only 0.321mg.

We used Mushrooms, enoki, raw and Lettuce, red leaf, raw types in this article.

Infographic

Enoki mushrooms vs Red leaf lettuce 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
7
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Magnesium +33.3%
Contains more Phosphorus +275%
Contains more Potassium +92%
Contains less Sodium -88%
Contains more Zinc +225%
Contains more Copper +282.1%
Contains more Selenium +46.7%
Contains more Calcium +∞%
Contains more Manganese +170.7%
Equal in Iron - 1.2
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Magnesium +33.3%
Contains more Phosphorus +275%
Contains more Potassium +92%
Contains less Sodium -88%
Contains more Zinc +225%
Contains more Copper +282.1%
Contains more Selenium +46.7%
Contains more Calcium +∞%
Contains more Manganese +170.7%
Equal in Iron - 1.2

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
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin D +∞%
Contains more Vitamin B1 +251.6%
Contains more Vitamin B2 +159.7%
Contains more Vitamin B3 +2090.7%
Contains more Vitamin B5 +837.5%
Contains more Folate +33.3%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.1
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +251.6%
Contains more Vitamin B2 +159.7%
Contains more Vitamin B3 +2090.7%
Contains more Vitamin B5 +837.5%
Contains more Folate +33.3%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +100%
Contains more Fats +31.8%
Contains more Carbs +245.6%
Contains more Other +63.6%
Equal in Water - 95.64
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
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +100%
Contains more Fats +31.8%
Contains more Carbs +245.6%
Contains more Other +63.6%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Polyunsaturated fat +25%
Contains less Saturated Fat -15%
Contains more Monounsaturated Fat +∞%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Polyunsaturated fat +25%
Contains less Saturated Fat -15%
Contains more Monounsaturated Fat +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Fructose +∞%
Equal in Glucose - 0.2
Enoki mushrooms
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.22 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Red leaf lettuce
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Fructose +∞%
Equal in Glucose - 0.2

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 Red leaf lettuce
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Red leaf lettuce Opinion
Net carbs 5.11g 1.36g Enoki mushrooms
Protein 2.66g 1.33g Enoki mushrooms
Fats 0.29g 0.22g Enoki mushrooms
Carbs 7.81g 2.26g Enoki mushrooms
Calories 37kcal 16kcal Enoki mushrooms
Fructose 0g 0.28g Red leaf lettuce
Sugar 0.22g 0.48g Enoki mushrooms
Fiber 2.7g 0.9g Enoki mushrooms
Calcium 0mg 33mg Red leaf lettuce
Iron 1.15mg 1.2mg Red leaf lettuce
Magnesium 16mg 12mg Enoki mushrooms
Phosphorus 105mg 28mg Enoki mushrooms
Potassium 359mg 187mg Enoki mushrooms
Sodium 3mg 25mg Enoki mushrooms
Zinc 0.65mg 0.2mg Enoki mushrooms
Copper 0.107mg 0.028mg Enoki mushrooms
Manganese 0.075mg 0.203mg Red leaf lettuce
Selenium 2.2µg 1.5µg Enoki mushrooms
Vitamin A 7492IU Red leaf lettuce
Vitamin A RAE 375µg Red leaf lettuce
Vitamin E 0.01mg 0.15mg Red leaf lettuce
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 3.7mg Red leaf lettuce
Vitamin B1 0.225mg 0.064mg Enoki mushrooms
Vitamin B2 0.2mg 0.077mg Enoki mushrooms
Vitamin B3 7.032mg 0.321mg Enoki mushrooms
Vitamin B5 1.35mg 0.144mg Enoki mushrooms
Vitamin B6 0.1mg 0.1mg
Folate 48µg 36µg Enoki mushrooms
Vitamin K 0µg 140.3µg Red leaf lettuce
Tryptophan 0.04mg 0.022mg Enoki mushrooms
Threonine 0.11mg 0.048mg Enoki mushrooms
Isoleucine 0.09mg 0.038mg Enoki mushrooms
Leucine 0.13mg 0.07mg Enoki mushrooms
Lysine 0.13mg 0.045mg Enoki mushrooms
Methionine 0.03mg 0.016mg Enoki mushrooms
Phenylalanine 0.15mg 0.067mg Enoki mushrooms
Valine 0.23mg 0.048mg Enoki mushrooms
Histidine 0.07mg 0.019mg Enoki mushrooms
Saturated Fat 0.02g 0.017g Red leaf lettuce
Monounsaturated Fat 0g 0.005g Red leaf lettuce
Polyunsaturated fat 0.09g 0.072g Enoki mushrooms

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Red leaf lettuce
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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
14%
Red leaf lettuce

Comparison summary

Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.003g)
Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 22mg)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.