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  6. Enoki mushrooms vs. Turnip greens

Enoki mushrooms vs. Turnip greens — In-Depth Nutrition Comparison

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How are Enoki mushrooms and Turnip greens different?

  • Enoki mushrooms are higher in Vitamin B3, Vitamin B5, and Vitamin B1, however, Turnip greens is richer in Vitamin K, Vitamin C, Folate, Copper, Calcium, Vitamin E , and Manganese.
  • Daily need coverage for Vitamin K from Turnip greens is 306% higher.
  • Enoki mushrooms contain 17 times more Vitamin B3 than Turnip greens. While Enoki mushrooms contain 7.032mg of Vitamin B3, Turnip greens contains only 0.411mg.

Mushrooms, enoki, raw and Turnip greens, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Enoki mushrooms vs Turnip greens 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
Turnip greens
Turnip greens
Contains more Iron +43.8%
Contains more Phosphorus +262.1%
Contains more Potassium +76.8%
Contains less Sodium -89.7%
Contains more Zinc +364.3%
Contains more Selenium +144.4%
Contains more Calcium +∞%
Contains more Magnesium +37.5%
Contains more Copper +136.4%
Contains more Manganese +349.3%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Iron +43.8%
Contains more Phosphorus +262.1%
Contains more Potassium +76.8%
Contains less Sodium -89.7%
Contains more Zinc +364.3%
Contains more Selenium +144.4%
Contains more Calcium +∞%
Contains more Magnesium +37.5%
Contains more Copper +136.4%
Contains more Manganese +349.3%

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
5
:
6
Turnip greens
Turnip greens
Contains more Vitamin D +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +1610.9%
Contains more Vitamin B5 +392.7%
Contains more Vitamin E +18700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +80%
Contains more Folate +145.8%
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%
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +1610.9%
Contains more Vitamin B5 +392.7%
Contains more Vitamin E +18700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +80%
Contains more Folate +145.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
3
:
2
Turnip greens
Turnip greens
Contains more Protein +133.3%
Contains more Fats +26.1%
Contains more Carbs +79.1%
Contains more Other +18.9%
Equal in Water - 93.2
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
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more Protein +133.3%
Contains more Fats +26.1%
Contains more Carbs +79.1%
Contains more Other +18.9%
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
2
Turnip greens
Turnip greens
Contains less Saturated Fat -62.3%
Contains more Monounsaturated Fat +∞%
Equal in Polyunsaturated fat - 0.091
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -62.3%
Contains more Monounsaturated Fat +∞%
Equal in Polyunsaturated fat - 0.091

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 Turnip greens
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 Turnip greens Opinion
Net carbs 5.11g 0.86g Enoki mushrooms
Protein 2.66g 1.14g Enoki mushrooms
Fats 0.29g 0.23g Enoki mushrooms
Carbs 7.81g 4.36g Enoki mushrooms
Calories 37kcal 20kcal Enoki mushrooms
Sugar 0.22g 0.53g Enoki mushrooms
Fiber 2.7g 3.5g Turnip greens
Calcium 0mg 137mg Turnip greens
Iron 1.15mg 0.8mg Enoki mushrooms
Magnesium 16mg 22mg Turnip greens
Phosphorus 105mg 29mg Enoki mushrooms
Potassium 359mg 203mg Enoki mushrooms
Sodium 3mg 29mg Enoki mushrooms
Zinc 0.65mg 0.14mg Enoki mushrooms
Copper 0.107mg 0.253mg Turnip greens
Manganese 0.075mg 0.337mg Turnip greens
Selenium 2.2µg 0.9µg Enoki mushrooms
Vitamin A 7625IU Turnip greens
Vitamin A RAE 381µg Turnip greens
Vitamin E 0.01mg 1.88mg Turnip greens
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 27.4mg Turnip greens
Vitamin B1 0.225mg 0.045mg Enoki mushrooms
Vitamin B2 0.2mg 0.072mg Enoki mushrooms
Vitamin B3 7.032mg 0.411mg Enoki mushrooms
Vitamin B5 1.35mg 0.274mg Enoki mushrooms
Vitamin B6 0.1mg 0.18mg Turnip greens
Folate 48µg 118µg Turnip greens
Vitamin K 0µg 367.6µg Turnip greens
Tryptophan 0.04mg 0.02mg Enoki mushrooms
Threonine 0.11mg 0.063mg Enoki mushrooms
Isoleucine 0.09mg 0.059mg Enoki mushrooms
Leucine 0.13mg 0.105mg Enoki mushrooms
Lysine 0.13mg 0.074mg Enoki mushrooms
Methionine 0.03mg 0.026mg Enoki mushrooms
Phenylalanine 0.15mg 0.07mg Enoki mushrooms
Valine 0.23mg 0.078mg Enoki mushrooms
Histidine 0.07mg 0.028mg Enoki mushrooms
Saturated Fat 0.02g 0.053g Enoki mushrooms
Monounsaturated Fat 0g 0.015g Turnip greens
Polyunsaturated fat 0.09g 0.091g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Turnip greens
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
141%
Turnip greens
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
26%
Turnip greens

Comparison summary

Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.033g)
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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.