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  6. Enoki mushrooms vs. Summer squash

Enoki mushrooms vs. Summer squash — In-Depth Nutrition Comparison

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Differences between Enoki mushrooms and Summer squash

  • Enoki mushrooms are higher in Vitamin B3, Vitamin B5, Vitamin B1, Iron, Phosphorus, Choline, Fiber, and Copper, however, Summer squash is richer in Vitamin C, and Vitamin B6.
  • Enoki mushrooms' daily need coverage for Vitamin B3 is 41% higher.
  • Enoki mushrooms have 9 times more Vitamin B5 than Summer squash. While Enoki mushrooms have 1.35mg of Vitamin B5, Summer squash has only 0.155mg.

The food types used in this comparison are Mushrooms, enoki, raw and Squash, summer, all varieties, raw.

Infographic

Enoki mushrooms vs Summer squash 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
Summer squash
Summer squash
Contains more Iron +228.6%
Contains more Phosphorus +176.3%
Contains more Potassium +37%
Contains more Zinc +124.1%
Contains more Copper +109.8%
Contains more Selenium +1000%
Contains more Calcium +∞%
Contains less Sodium -33.3%
Contains more Manganese +133.3%
Equal in Magnesium - 17
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Iron +228.6%
Contains more Phosphorus +176.3%
Contains more Potassium +37%
Contains more Zinc +124.1%
Contains more Copper +109.8%
Contains more Selenium +1000%
Contains more Calcium +∞%
Contains less Sodium -33.3%
Contains more Manganese +133.3%
Equal in Magnesium - 17

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
Summer squash
Summer squash
Contains more Vitamin D +∞%
Contains more Vitamin B1 +368.8%
Contains more Vitamin B2 +40.8%
Contains more Vitamin B3 +1343.9%
Contains more Vitamin B5 +771%
Contains more Folate +65.5%
Contains more Vitamin E +1100%
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +368.8%
Contains more Vitamin B2 +40.8%
Contains more Vitamin B3 +1343.9%
Contains more Vitamin B5 +771%
Contains more Folate +65.5%
Contains more Vitamin E +1100%
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
4
:
1
Summer squash
Summer squash
Contains more Protein +119.8%
Contains more Fats +61.1%
Contains more Carbs +133.1%
Contains more Other +45.2%
Equal in Water - 94.64
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
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +119.8%
Contains more Fats +61.1%
Contains more Carbs +133.1%
Contains more Other +45.2%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
2
:
1
Summer squash
Summer squash
Contains less Saturated Fat -54.5%
Contains more Monounsaturated Fat +∞%
Equal in Polyunsaturated fat - 0.089
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -54.5%
Contains more Monounsaturated Fat +∞%
Equal in Polyunsaturated fat - 0.089

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
0
:
3
Summer squash
Summer squash
Contains more Sucrose +∞%
Contains more Glucose +240.9%
Contains more Fructose +∞%
Enoki mushrooms
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.22 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Summer squash
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +240.9%
Contains more Fructose +∞%

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

All nutrients comparison - raw data values

Nutrient Enoki mushrooms Summer squash Opinion
Net carbs 5.11g 2.25g Enoki mushrooms
Protein 2.66g 1.21g Enoki mushrooms
Fats 0.29g 0.18g Enoki mushrooms
Carbs 7.81g 3.35g Enoki mushrooms
Calories 37kcal 16kcal Enoki mushrooms
Fructose 0g 0.95g Summer squash
Sugar 0.22g 2.2g Enoki mushrooms
Fiber 2.7g 1.1g Enoki mushrooms
Calcium 0mg 15mg Summer squash
Iron 1.15mg 0.35mg Enoki mushrooms
Magnesium 16mg 17mg Summer squash
Phosphorus 105mg 38mg Enoki mushrooms
Potassium 359mg 262mg Enoki mushrooms
Sodium 3mg 2mg Summer squash
Zinc 0.65mg 0.29mg Enoki mushrooms
Copper 0.107mg 0.051mg Enoki mushrooms
Manganese 0.075mg 0.175mg Summer squash
Selenium 2.2µg 0.2µg Enoki mushrooms
Vitamin A 200IU Summer squash
Vitamin A RAE 10µg Summer squash
Vitamin E 0.01mg 0.12mg Summer squash
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 17mg Summer squash
Vitamin B1 0.225mg 0.048mg Enoki mushrooms
Vitamin B2 0.2mg 0.142mg Enoki mushrooms
Vitamin B3 7.032mg 0.487mg Enoki mushrooms
Vitamin B5 1.35mg 0.155mg Enoki mushrooms
Vitamin B6 0.1mg 0.218mg Summer squash
Folate 48µg 29µg Enoki mushrooms
Vitamin K 0µg 3µg Summer squash
Tryptophan 0.04mg 0.011mg Enoki mushrooms
Threonine 0.11mg 0.028mg Enoki mushrooms
Isoleucine 0.09mg 0.042mg Enoki mushrooms
Leucine 0.13mg 0.069mg Enoki mushrooms
Lysine 0.13mg 0.065mg Enoki mushrooms
Methionine 0.03mg 0.017mg Enoki mushrooms
Phenylalanine 0.15mg 0.041mg Enoki mushrooms
Valine 0.23mg 0.053mg Enoki mushrooms
Histidine 0.07mg 0.025mg Enoki mushrooms
Saturated Fat 0.02g 0.044g Enoki mushrooms
Monounsaturated Fat 0g 0.016g Summer squash
Polyunsaturated fat 0.09g 0.089g Enoki mushrooms

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Summer squash
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
18%
Summer squash
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 1.98g)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Enoki mushrooms
Enoki mushrooms is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.