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  6. Enoki mushrooms vs. Salsify

Enoki mushrooms vs. Salsify — In-Depth Nutrition Comparison

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How are Enoki mushrooms and Salsify different?

  • Enoki mushrooms are richer in Vitamin B3, Vitamin B5, Vitamin B1, Folate, Iron, and Phosphorus, while Salsify is higher in Vitamin B6, Manganese, and Vitamin C.
  • Enoki mushrooms covers your daily need of Vitamin B3 42% more than Salsify.
  • Enoki mushrooms contain 5 times more Vitamin B5 than Salsify. Enoki mushrooms contain 1.35mg of Vitamin B5, while Salsify contains 0.276mg.

Mushrooms, enoki, raw and Salsify, cooked, boiled, drained, without salt types were used in this article.

Infographic

Enoki mushrooms vs Salsify 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
Salsify
Salsify
Contains more Iron +109.1%
Contains more Phosphorus +87.5%
Contains more Potassium +26.9%
Contains less Sodium -81.3%
Contains more Zinc +116.7%
Contains more Copper +52.9%
Contains more Selenium +266.7%
Contains more Calcium +∞%
Contains more Magnesium +12.5%
Contains more Manganese +180%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Iron +109.1%
Contains more Phosphorus +87.5%
Contains more Potassium +26.9%
Contains less Sodium -81.3%
Contains more Zinc +116.7%
Contains more Copper +52.9%
Contains more Selenium +266.7%
Contains more Calcium +∞%
Contains more Magnesium +12.5%
Contains more Manganese +180%

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
Salsify
Salsify
Contains more Vitamin D +∞%
Contains more Vitamin B1 +301.8%
Contains more Vitamin B2 +15.6%
Contains more Vitamin B3 +1693.9%
Contains more Vitamin B5 +389.1%
Contains more Folate +220%
Contains more Vitamin E +1800%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +118%
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%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +301.8%
Contains more Vitamin B2 +15.6%
Contains more Vitamin B3 +1693.9%
Contains more Vitamin B5 +389.1%
Contains more Folate +220%
Contains more Vitamin E +1800%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +118%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
3
:
2
Salsify
Salsify
Contains more Fats +70.6%
Contains more Other +21.6%
Contains more Carbs +96.7%
Equal in Protein - 2.73
Equal in Water - 81
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
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Fats +70.6%
Contains more Other +21.6%
Contains more Carbs +96.7%
Equal in Protein - 2.73
Equal in Water - 81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
2
:
1
Salsify
Salsify
Contains less Saturated Fat -51.2%
Contains more Polyunsaturated fat +21.6%
Contains more Monounsaturated Fat +∞%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -51.2%
Contains more Polyunsaturated fat +21.6%
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 Salsify
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 Salsify Opinion
Net carbs 5.11g 12.26g Salsify
Protein 2.66g 2.73g Salsify
Fats 0.29g 0.17g Enoki mushrooms
Carbs 7.81g 15.36g Salsify
Calories 37kcal 68kcal Salsify
Sugar 0.22g 2.9g Enoki mushrooms
Fiber 2.7g 3.1g Salsify
Calcium 0mg 47mg Salsify
Iron 1.15mg 0.55mg Enoki mushrooms
Magnesium 16mg 18mg Salsify
Phosphorus 105mg 56mg Enoki mushrooms
Potassium 359mg 283mg Enoki mushrooms
Sodium 3mg 16mg Enoki mushrooms
Zinc 0.65mg 0.3mg Enoki mushrooms
Copper 0.107mg 0.07mg Enoki mushrooms
Manganese 0.075mg 0.21mg Salsify
Selenium 2.2µg 0.6µg Enoki mushrooms
Vitamin E 0.01mg 0.19mg Salsify
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 4.6mg Salsify
Vitamin B1 0.225mg 0.056mg Enoki mushrooms
Vitamin B2 0.2mg 0.173mg Enoki mushrooms
Vitamin B3 7.032mg 0.392mg Enoki mushrooms
Vitamin B5 1.35mg 0.276mg Enoki mushrooms
Vitamin B6 0.1mg 0.218mg Salsify
Folate 48µg 15µg Enoki mushrooms
Vitamin K 0µg 0.3µg Salsify
Tryptophan 0.04mg Enoki mushrooms
Threonine 0.11mg Enoki mushrooms
Isoleucine 0.09mg Enoki mushrooms
Leucine 0.13mg Enoki mushrooms
Lysine 0.13mg Enoki mushrooms
Methionine 0.03mg Enoki mushrooms
Phenylalanine 0.15mg Enoki mushrooms
Valine 0.23mg Enoki mushrooms
Histidine 0.07mg Enoki mushrooms
Saturated Fat 0.02g 0.041g Enoki mushrooms
Monounsaturated Fat 0g 0.003g Salsify
Polyunsaturated fat 0.09g 0.074g Enoki mushrooms

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Salsify
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
13%
Salsify
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
16%
Salsify

Comparison summary

Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 2.68g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.021g)
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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.