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  6. Enoki mushrooms vs. Sweet potato

Enoki mushrooms vs. Sweet potato — In-Depth Nutrition Comparison

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How are Enoki mushrooms and Sweet potato different?

  • Enoki mushrooms are richer in Vitamin B3, Folate, Vitamin B1, Vitamin B5, Phosphorus, Vitamin B2, and Choline, while Sweet potato is higher in Vitamin C, Manganese, and Vitamin B6.
  • Enoki mushrooms covers your daily need of Vitamin B3 35% more than Sweet potato.
  • Enoki mushrooms contain 8 times more Folate than Sweet potato. Enoki mushrooms contain 48µg of Folate, while Sweet potato contains 6µg.

Mushrooms, enoki, raw and Sweet potato, cooked, baked in skin, flesh, without salt types were used in this article.

Infographic

Enoki mushrooms vs Sweet potato 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
Sweet potato
Sweet potato
Contains more Iron +66.7%
Contains more Phosphorus +94.4%
Contains less Sodium -91.7%
Contains more Zinc +103.1%
Contains more Selenium +1000%
Contains more Calcium +∞%
Contains more Magnesium +68.8%
Contains more Potassium +32.3%
Contains more Copper +50.5%
Contains more Manganese +562.7%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Iron +66.7%
Contains more Phosphorus +94.4%
Contains less Sodium -91.7%
Contains more Zinc +103.1%
Contains more Selenium +1000%
Contains more Calcium +∞%
Contains more Magnesium +68.8%
Contains more Potassium +32.3%
Contains more Copper +50.5%
Contains more Manganese +562.7%

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
Sweet potato
Sweet potato
Contains more Vitamin D +∞%
Contains more Vitamin B1 +110.3%
Contains more Vitamin B2 +88.7%
Contains more Vitamin B3 +372.9%
Contains more Vitamin B5 +52.7%
Contains more Folate +700%
Contains more Vitamin E +7000%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +186%
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +110.3%
Contains more Vitamin B2 +88.7%
Contains more Vitamin B3 +372.9%
Contains more Vitamin B5 +52.7%
Contains more Folate +700%
Contains more Vitamin E +7000%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +186%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
3
:
2
Sweet potato
Sweet potato
Contains more Protein +32.3%
Contains more Fats +93.3%
Contains more Water +16.6%
Contains more Carbs +165.2%
Contains more Other +50%
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
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Protein +32.3%
Contains more Fats +93.3%
Contains more Water +16.6%
Contains more Carbs +165.2%
Contains more Other +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
2
Sweet potato
Sweet potato
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +∞%
Equal in Polyunsaturated fat - 0.092
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +∞%
Equal in Polyunsaturated fat - 0.092

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
0
:
5
Sweet potato
Sweet potato
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +159.1%
Contains more Fructose +∞%
Contains more Maltose +∞%
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
Sweet potato
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +159.1%
Contains more Fructose +∞%
Contains more Maltose +∞%

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 Sweet potato
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Enoki mushrooms Sweet potato Opinion
Net carbs 5.11g 17.41g Sweet potato
Protein 2.66g 2.01g Enoki mushrooms
Fats 0.29g 0.15g Enoki mushrooms
Carbs 7.81g 20.71g Sweet potato
Calories 37kcal 90kcal Sweet potato
Starch 0g 7.05g Sweet potato
Fructose 0g 0.5g Sweet potato
Sugar 0.22g 6.48g Enoki mushrooms
Fiber 2.7g 3.3g Sweet potato
Calcium 0mg 38mg Sweet potato
Iron 1.15mg 0.69mg Enoki mushrooms
Magnesium 16mg 27mg Sweet potato
Phosphorus 105mg 54mg Enoki mushrooms
Potassium 359mg 475mg Sweet potato
Sodium 3mg 36mg Enoki mushrooms
Zinc 0.65mg 0.32mg Enoki mushrooms
Copper 0.107mg 0.161mg Sweet potato
Manganese 0.075mg 0.497mg Sweet potato
Selenium 2.2µg 0.2µg Enoki mushrooms
Vitamin A 19218IU Sweet potato
Vitamin A RAE 961µg Sweet potato
Vitamin E 0.01mg 0.71mg Sweet potato
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 19.6mg Sweet potato
Vitamin B1 0.225mg 0.107mg Enoki mushrooms
Vitamin B2 0.2mg 0.106mg Enoki mushrooms
Vitamin B3 7.032mg 1.487mg Enoki mushrooms
Vitamin B5 1.35mg 0.884mg Enoki mushrooms
Vitamin B6 0.1mg 0.286mg Sweet potato
Folate 48µg 6µg Enoki mushrooms
Vitamin K 0µg 2.3µg Sweet potato
Tryptophan 0.04mg 0.04mg
Threonine 0.11mg 0.107mg Enoki mushrooms
Isoleucine 0.09mg 0.07mg Enoki mushrooms
Leucine 0.13mg 0.118mg Enoki mushrooms
Lysine 0.13mg 0.084mg Enoki mushrooms
Methionine 0.03mg 0.037mg Sweet potato
Phenylalanine 0.15mg 0.114mg Enoki mushrooms
Valine 0.23mg 0.11mg Enoki mushrooms
Histidine 0.07mg 0.039mg Enoki mushrooms
Saturated Fat 0.02g 0.052g Enoki mushrooms
Monounsaturated Fat 0g 0.002g Sweet potato
Polyunsaturated fat 0.09g 0.092g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Sweet potato
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
120%
Sweet potato
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
25%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 70)
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 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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.