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  6. Enoki mushrooms vs. Shallot

Enoki mushrooms vs. Shallot — In-Depth Nutrition Comparison

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What are the differences between Enoki mushrooms and Shallot?

  • Enoki mushrooms are higher in Vitamin B3, Vitamin B5, Vitamin B2, Vitamin B1, Choline, and Phosphorus, yet Shallot is higher in Vitamin B6, Manganese, and Vitamin C.
  • Enoki mushrooms' daily need coverage for Vitamin B3 is 43% more.
  • Enoki mushrooms have 10 times more Vitamin B2 than Shallot. While Enoki mushrooms have 0.2mg of Vitamin B2, Shallot has only 0.02mg.

We used Mushrooms, enoki, raw and Shallots, raw types in this article.

Infographic

Enoki mushrooms vs Shallot 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
Shallot
Shallot
Contains more Phosphorus +75%
Contains less Sodium -75%
Contains more Zinc +62.5%
Contains more Copper +21.6%
Contains more Selenium +83.3%
Contains more Calcium +∞%
Contains more Magnesium +31.3%
Contains more Manganese +289.3%
Equal in Iron - 1.2
Equal in Potassium - 334
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Phosphorus +75%
Contains less Sodium -75%
Contains more Zinc +62.5%
Contains more Copper +21.6%
Contains more Selenium +83.3%
Contains more Calcium +∞%
Contains more Magnesium +31.3%
Contains more Manganese +289.3%
Equal in Iron - 1.2
Equal in Potassium - 334

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
Shallot
Shallot
Contains more Vitamin D +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +3416%
Contains more Vitamin B5 +365.5%
Contains more Folate +41.2%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +245%
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%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +3416%
Contains more Vitamin B5 +365.5%
Contains more Folate +41.2%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +245%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
4
:
1
Shallot
Shallot
Contains more Fats +190%
Contains more Water +10.7%
Contains more Other +12.5%
Contains more Carbs +115.1%
Equal in Protein - 2.5
Equal in Water - 79.8
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
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Fats +190%
Contains more Water +10.7%
Contains more Other +12.5%
Contains more Carbs +115.1%
Equal in Protein - 2.5
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
2
Shallot
Shallot
Contains more Polyunsaturated fat +130.8%
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
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Polyunsaturated fat +130.8%
Contains less Saturated Fat -15%
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 Shallot
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 Shallot Opinion
Net carbs 5.11g 13.6g Shallot
Protein 2.66g 2.5g Enoki mushrooms
Fats 0.29g 0.1g Enoki mushrooms
Carbs 7.81g 16.8g Shallot
Calories 37kcal 72kcal Shallot
Sugar 0.22g 7.87g Enoki mushrooms
Fiber 2.7g 3.2g Shallot
Calcium 0mg 37mg Shallot
Iron 1.15mg 1.2mg Shallot
Magnesium 16mg 21mg Shallot
Phosphorus 105mg 60mg Enoki mushrooms
Potassium 359mg 334mg Enoki mushrooms
Sodium 3mg 12mg Enoki mushrooms
Zinc 0.65mg 0.4mg Enoki mushrooms
Copper 0.107mg 0.088mg Enoki mushrooms
Manganese 0.075mg 0.292mg Shallot
Selenium 2.2µg 1.2µg Enoki mushrooms
Vitamin A 4IU Shallot
Vitamin E 0.01mg 0.04mg Shallot
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 8mg Shallot
Vitamin B1 0.225mg 0.06mg Enoki mushrooms
Vitamin B2 0.2mg 0.02mg Enoki mushrooms
Vitamin B3 7.032mg 0.2mg Enoki mushrooms
Vitamin B5 1.35mg 0.29mg Enoki mushrooms
Vitamin B6 0.1mg 0.345mg Shallot
Folate 48µg 34µg Enoki mushrooms
Vitamin K 0µg 0.8µg Shallot
Tryptophan 0.04mg 0.028mg Enoki mushrooms
Threonine 0.11mg 0.098mg Enoki mushrooms
Isoleucine 0.09mg 0.106mg Shallot
Leucine 0.13mg 0.149mg Shallot
Lysine 0.13mg 0.125mg Enoki mushrooms
Methionine 0.03mg 0.027mg Enoki mushrooms
Phenylalanine 0.15mg 0.081mg Enoki mushrooms
Valine 0.23mg 0.11mg Enoki mushrooms
Histidine 0.07mg 0.043mg Enoki mushrooms
Saturated Fat 0.02g 0.017g Shallot
Monounsaturated Fat 0g 0.014g Shallot
Polyunsaturated fat 0.09g 0.039g Enoki mushrooms

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.003g)
Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 7.65g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 30)
Which food is cheaper?
Enoki mushrooms
Enoki mushrooms is cheaper (difference - $0.3)
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.