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  6. Enoki mushrooms vs. Spinach

Enoki mushrooms vs. Spinach — In-Depth Nutrition Comparison

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How are Enoki mushrooms and Spinach different?

  • Enoki mushrooms are richer in Vitamin B3, and Vitamin B5, while Spinach is higher in Vitamin K, Manganese, Iron, Folate, Magnesium, Vitamin E , Calcium, and Vitamin B6.
  • Spinach covers your daily need of Vitamin K 411% more than Enoki mushrooms.
  • Enoki mushrooms contain 14 times more Vitamin B3 than Spinach. Enoki mushrooms contain 7.032mg of Vitamin B3, while Spinach contains 0.49mg.

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

Infographic

Enoki mushrooms vs Spinach 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
3
:
7
Spinach
Spinach
Contains more Phosphorus +87.5%
Contains less Sodium -95.7%
Contains more Selenium +46.7%
Contains more Calcium +∞%
Contains more Iron +210.4%
Contains more Magnesium +443.8%
Contains more Potassium +29.8%
Contains more Zinc +16.9%
Contains more Copper +62.6%
Contains more Manganese +1146.7%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Phosphorus +87.5%
Contains less Sodium -95.7%
Contains more Selenium +46.7%
Contains more Calcium +∞%
Contains more Iron +210.4%
Contains more Magnesium +443.8%
Contains more Potassium +29.8%
Contains more Zinc +16.9%
Contains more Copper +62.6%
Contains more Manganese +1146.7%

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
4
:
7
Spinach
Spinach
Contains more Vitamin D +∞%
Contains more Vitamin B1 +136.8%
Contains more Vitamin B3 +1335.1%
Contains more Vitamin B5 +831%
Contains more Vitamin E +20700%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +18%
Contains more Vitamin B6 +142%
Contains more Folate +204.2%
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +136.8%
Contains more Vitamin B3 +1335.1%
Contains more Vitamin B5 +831%
Contains more Vitamin E +20700%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +18%
Contains more Vitamin B6 +142%
Contains more Folate +204.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
2
:
3
Spinach
Spinach
Contains more Fats +11.5%
Contains more Carbs +108.3%
Contains more Protein +11.7%
Contains more Other +101.1%
Equal in Water - 91.21
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
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Fats +11.5%
Contains more Carbs +108.3%
Contains more Protein +11.7%
Contains more Other +101.1%
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
2
Spinach
Spinach
Contains less Saturated Fat -53.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +21.1%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -53.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +21.1%

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 Spinach
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Enoki mushrooms Spinach Opinion
Net carbs 5.11g 1.35g Enoki mushrooms
Protein 2.66g 2.97g Spinach
Fats 0.29g 0.26g Enoki mushrooms
Carbs 7.81g 3.75g Enoki mushrooms
Calories 37kcal 23kcal Enoki mushrooms
Sugar 0.22g 0.43g Enoki mushrooms
Fiber 2.7g 2.4g Enoki mushrooms
Calcium 0mg 136mg Spinach
Iron 1.15mg 3.57mg Spinach
Magnesium 16mg 87mg Spinach
Phosphorus 105mg 56mg Enoki mushrooms
Potassium 359mg 466mg Spinach
Sodium 3mg 70mg Enoki mushrooms
Zinc 0.65mg 0.76mg Spinach
Copper 0.107mg 0.174mg Spinach
Manganese 0.075mg 0.935mg Spinach
Selenium 2.2µg 1.5µg Enoki mushrooms
Vitamin A 10481IU Spinach
Vitamin A RAE 524µg Spinach
Vitamin E 0.01mg 2.08mg Spinach
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 9.8mg Spinach
Vitamin B1 0.225mg 0.095mg Enoki mushrooms
Vitamin B2 0.2mg 0.236mg Spinach
Vitamin B3 7.032mg 0.49mg Enoki mushrooms
Vitamin B5 1.35mg 0.145mg Enoki mushrooms
Vitamin B6 0.1mg 0.242mg Spinach
Folate 48µg 146µg Spinach
Vitamin K 0µg 493.6µg Spinach
Tryptophan 0.04mg 0.04mg
Threonine 0.11mg 0.127mg Spinach
Isoleucine 0.09mg 0.152mg Spinach
Leucine 0.13mg 0.231mg Spinach
Lysine 0.13mg 0.182mg Spinach
Methionine 0.03mg 0.055mg Spinach
Phenylalanine 0.15mg 0.134mg Enoki mushrooms
Valine 0.23mg 0.168mg Enoki mushrooms
Histidine 0.07mg 0.066mg Enoki mushrooms
Saturated Fat 0.02g 0.043g Enoki mushrooms
Monounsaturated Fat 0g 0.006g Spinach
Polyunsaturated fat 0.09g 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Spinach
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
183%
Spinach
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
52%
Spinach

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 67mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 32)
Which food is cheaper?
Enoki mushrooms
Enoki mushrooms is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.