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  6. Enoki mushrooms vs. Spirulina

Enoki mushrooms vs. Spirulina — In-Depth Nutrition Comparison

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What are the main differences between Enoki mushrooms and Spirulina?

  • Enoki mushrooms are richer in Vitamin B3, Vitamin B5, Phosphorus, Folate, Fiber, Choline, and Potassium, yet Spirulina is richer in Copper, Iron, and Vitamin B2.
  • Spirulina's daily need coverage for Copper is 54% higher.
  • Enoki mushrooms have 10 times more Phosphorus than Spirulina. Enoki mushrooms have 105mg of Phosphorus, while Spirulina has 11mg.

We used Mushrooms, enoki, raw and Seaweed, spirulina, raw types in this comparison.

Infographic

Enoki mushrooms vs Spirulina 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
5
:
5
Spirulina
Spirulina
Contains more Phosphorus +854.5%
Contains more Potassium +182.7%
Contains less Sodium -96.9%
Contains more Zinc +225%
Contains more Selenium +214.3%
Contains more Calcium +∞%
Contains more Iron +142.6%
Contains more Magnesium +18.8%
Contains more Copper +457.9%
Contains more Manganese +148%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Phosphorus +854.5%
Contains more Potassium +182.7%
Contains less Sodium -96.9%
Contains more Zinc +225%
Contains more Selenium +214.3%
Contains more Calcium +∞%
Contains more Iron +142.6%
Contains more Magnesium +18.8%
Contains more Copper +457.9%
Contains more Manganese +148%

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
Spirulina
Spirulina
Contains more Vitamin D +∞%
Contains more Vitamin B3 +488%
Contains more Vitamin B5 +315.4%
Contains more Vitamin B6 +194.1%
Contains more Folate +433.3%
Contains more Vitamin E +4800%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +71%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.222
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%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +488%
Contains more Vitamin B5 +315.4%
Contains more Vitamin B6 +194.1%
Contains more Folate +433.3%
Contains more Vitamin E +4800%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +71%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.222

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
2
:
3
Spirulina
Spirulina
Contains more Carbs +222.7%
Contains more Other +50%
Contains more Protein +122.6%
Contains more Fats +34.5%
Equal in Water - 90.67
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
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Carbs +222.7%
Contains more Other +50%
Contains more Protein +122.6%
Contains more Fats +34.5%
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
2
Spirulina
Spirulina
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +17.8%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +17.8%

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 Spirulina
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 Spirulina Opinion
Net carbs 5.11g 2.02g Enoki mushrooms
Protein 2.66g 5.92g Spirulina
Fats 0.29g 0.39g Spirulina
Carbs 7.81g 2.42g Enoki mushrooms
Calories 37kcal 26kcal Enoki mushrooms
Sugar 0.22g 0.3g Enoki mushrooms
Fiber 2.7g 0.4g Enoki mushrooms
Calcium 0mg 12mg Spirulina
Iron 1.15mg 2.79mg Spirulina
Magnesium 16mg 19mg Spirulina
Phosphorus 105mg 11mg Enoki mushrooms
Potassium 359mg 127mg Enoki mushrooms
Sodium 3mg 98mg Enoki mushrooms
Zinc 0.65mg 0.2mg Enoki mushrooms
Copper 0.107mg 0.597mg Spirulina
Manganese 0.075mg 0.186mg Spirulina
Selenium 2.2µg 0.7µg Enoki mushrooms
Vitamin A 56IU Spirulina
Vitamin A RAE 3µg Spirulina
Vitamin E 0.01mg 0.49mg Spirulina
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 0.9mg Spirulina
Vitamin B1 0.225mg 0.222mg Enoki mushrooms
Vitamin B2 0.2mg 0.342mg Spirulina
Vitamin B3 7.032mg 1.196mg Enoki mushrooms
Vitamin B5 1.35mg 0.325mg Enoki mushrooms
Vitamin B6 0.1mg 0.034mg Enoki mushrooms
Folate 48µg 9µg Enoki mushrooms
Vitamin K 0µg 2.5µg Spirulina
Tryptophan 0.04mg 0.096mg Spirulina
Threonine 0.11mg 0.306mg Spirulina
Isoleucine 0.09mg 0.331mg Spirulina
Leucine 0.13mg 0.509mg Spirulina
Lysine 0.13mg 0.312mg Spirulina
Methionine 0.03mg 0.118mg Spirulina
Phenylalanine 0.15mg 0.286mg Spirulina
Valine 0.23mg 0.362mg Spirulina
Histidine 0.07mg 0.112mg Spirulina
Saturated Fat 0.02g 0.135g Enoki mushrooms
Monounsaturated Fat 0g 0.034g Spirulina
Polyunsaturated fat 0.09g 0.106g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Spirulina
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
18%
Spirulina
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
38%
Spirulina

Comparison summary

Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 95mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.115g)
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.