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  6. Enoki mushrooms vs. Seaweed

Enoki mushrooms vs. Seaweed — In-Depth Nutrition Comparison

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A recap on differences between Enoki mushrooms and Seaweed

  • Enoki mushrooms have more Vitamin B3, Vitamin B1, Vitamin B5, and Phosphorus, however, Seaweed is higher in Vitamin K, Folate, Magnesium, Iron, and Calcium.
  • Seaweed covers your daily Vitamin K needs 55% more than Enoki mushrooms.
  • Seaweed contains 15 times less Vitamin B3 than Enoki mushrooms. Enoki mushrooms contain 7.032mg of Vitamin B3, while Seaweed contains 0.47mg.
  • Enoki mushrooms have less Sodium.

Food varieties used in this article are Mushrooms, enoki, raw and Seaweed, kelp, raw.

Infographic

Enoki mushrooms vs Seaweed 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
4
:
6
Seaweed
Seaweed
Contains more Phosphorus +150%
Contains more Potassium +303.4%
Contains less Sodium -98.7%
Contains more Selenium +214.3%
Contains more Calcium +∞%
Contains more Iron +147.8%
Contains more Magnesium +656.3%
Contains more Zinc +89.2%
Contains more Copper +21.5%
Contains more Manganese +166.7%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +150%
Contains more Potassium +303.4%
Contains less Sodium -98.7%
Contains more Selenium +214.3%
Contains more Calcium +∞%
Contains more Iron +147.8%
Contains more Magnesium +656.3%
Contains more Zinc +89.2%
Contains more Copper +21.5%
Contains more Manganese +166.7%

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
Seaweed
Seaweed
Contains more Vitamin D +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +1396.2%
Contains more Vitamin B5 +110.3%
Contains more Vitamin B6 +4900%
Contains more Vitamin E +8600%
Contains more Vitamin C +∞%
Contains more Folate +275%
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%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +1396.2%
Contains more Vitamin B5 +110.3%
Contains more Vitamin B6 +4900%
Contains more Vitamin E +8600%
Contains more Vitamin C +∞%
Contains more Folate +275%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
2
:
3
Seaweed
Seaweed
Contains more Protein +58.3%
Contains more Fats +93.1%
Contains more Carbs +22.5%
Contains more Other +634.4%
Equal in Water - 81.58
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
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Protein +58.3%
Contains more Fats +93.1%
Contains more Carbs +22.5%
Contains more Other +634.4%
Equal in Water - 81.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -91.9%
Contains more Polyunsaturated fat +91.5%
Contains more Monounsaturated Fat +∞%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -91.9%
Contains more Polyunsaturated fat +91.5%
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 Seaweed
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Enoki mushrooms Seaweed Opinion
Net carbs 5.11g 8.27g Seaweed
Protein 2.66g 1.68g Enoki mushrooms
Fats 0.29g 0.56g Seaweed
Carbs 7.81g 9.57g Seaweed
Calories 37kcal 43kcal Seaweed
Sugar 0.22g 0.6g Enoki mushrooms
Fiber 2.7g 1.3g Enoki mushrooms
Calcium 0mg 168mg Seaweed
Iron 1.15mg 2.85mg Seaweed
Magnesium 16mg 121mg Seaweed
Phosphorus 105mg 42mg Enoki mushrooms
Potassium 359mg 89mg Enoki mushrooms
Sodium 3mg 233mg Enoki mushrooms
Zinc 0.65mg 1.23mg Seaweed
Copper 0.107mg 0.13mg Seaweed
Manganese 0.075mg 0.2mg Seaweed
Selenium 2.2µg 0.7µg Enoki mushrooms
Vitamin A 116IU Seaweed
Vitamin A RAE 6µg Seaweed
Vitamin E 0.01mg 0.87mg Seaweed
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 3mg Seaweed
Vitamin B1 0.225mg 0.05mg Enoki mushrooms
Vitamin B2 0.2mg 0.15mg Enoki mushrooms
Vitamin B3 7.032mg 0.47mg Enoki mushrooms
Vitamin B5 1.35mg 0.642mg Enoki mushrooms
Vitamin B6 0.1mg 0.002mg Enoki mushrooms
Folate 48µg 180µg Seaweed
Vitamin K 0µg 66µg Seaweed
Tryptophan 0.04mg 0.048mg Seaweed
Threonine 0.11mg 0.055mg Enoki mushrooms
Isoleucine 0.09mg 0.076mg Enoki mushrooms
Leucine 0.13mg 0.083mg Enoki mushrooms
Lysine 0.13mg 0.082mg Enoki mushrooms
Methionine 0.03mg 0.025mg Enoki mushrooms
Phenylalanine 0.15mg 0.043mg Enoki mushrooms
Valine 0.23mg 0.072mg Enoki mushrooms
Histidine 0.07mg 0.024mg Enoki mushrooms
Saturated Fat 0.02g 0.247g Enoki mushrooms
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0g 0.098g Seaweed
Polyunsaturated fat 0.09g 0.047g Enoki mushrooms

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Seaweed
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
36%
Seaweed
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
41%
Seaweed

Comparison summary

Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 230mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.227g)
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 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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.