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  6. Enoki mushrooms vs. Water chestnuts

Enoki mushrooms vs. Water chestnuts — In-Depth Nutrition Comparison

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How are Enoki mushrooms and Water chestnuts different?

  • Enoki mushrooms are richer in Vitamin B3, Vitamin B5, Iron, Folate, and Vitamin B1, while Water chestnuts are higher in Copper, Vitamin B6, Manganese, Vitamin E , and Potassium.
  • Enoki mushrooms covers your daily need of Vitamin B3 38% more than Water chestnuts.
  • Enoki mushrooms contain 19 times more Iron than Water chestnuts. Enoki mushrooms contain 1.15mg of Iron, while Water chestnuts contain 0.06mg.

Mushrooms, enoki, raw and Waterchestnuts, chinese, (matai), raw types were used in this article.

Infographic

Enoki mushrooms vs Water chestnuts 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
Water chestnuts
Water chestnuts
Contains more Iron +1816.7%
Contains more Phosphorus +66.7%
Contains less Sodium -78.6%
Contains more Zinc +30%
Contains more Selenium +214.3%
Contains more Calcium +∞%
Contains more Magnesium +37.5%
Contains more Potassium +62.7%
Contains more Copper +204.7%
Contains more Manganese +341.3%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Contains more Iron +1816.7%
Contains more Phosphorus +66.7%
Contains less Sodium -78.6%
Contains more Zinc +30%
Contains more Selenium +214.3%
Contains more Calcium +∞%
Contains more Magnesium +37.5%
Contains more Potassium +62.7%
Contains more Copper +204.7%
Contains more Manganese +341.3%

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
:
5
Water chestnuts
Water chestnuts
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60.7%
Contains more Vitamin B3 +603.2%
Contains more Vitamin B5 +181.8%
Contains more Folate +200%
Contains more Vitamin E +11900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +228%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.2
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%
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +60.7%
Contains more Vitamin B3 +603.2%
Contains more Vitamin B5 +181.8%
Contains more Folate +200%
Contains more Vitamin E +11900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +228%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
3
:
2
Water chestnuts
Water chestnuts
Contains more Protein +90%
Contains more Fats +190%
Contains more Water +20.3%
Contains more Carbs +206.5%
Contains more Other +22.2%
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
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more Protein +90%
Contains more Fats +190%
Contains more Water +20.3%
Contains more Carbs +206.5%
Contains more Other +22.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
2
:
1
Water chestnuts
Water chestnuts
Contains less Saturated Fat -23.1%
Contains more Polyunsaturated fat +109.3%
Contains more Monounsaturated Fat +∞%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains less Saturated Fat -23.1%
Contains more Polyunsaturated fat +109.3%
Contains more Monounsaturated Fat +∞%

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 Water chestnuts
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 Water chestnuts Opinion
Net carbs 5.11g 20.94g Water chestnuts
Protein 2.66g 1.4g Enoki mushrooms
Fats 0.29g 0.1g Enoki mushrooms
Carbs 7.81g 23.94g Water chestnuts
Calories 37kcal 97kcal Water chestnuts
Sugar 0.22g 4.8g Enoki mushrooms
Fiber 2.7g 3g Water chestnuts
Calcium 0mg 11mg Water chestnuts
Iron 1.15mg 0.06mg Enoki mushrooms
Magnesium 16mg 22mg Water chestnuts
Phosphorus 105mg 63mg Enoki mushrooms
Potassium 359mg 584mg Water chestnuts
Sodium 3mg 14mg Enoki mushrooms
Zinc 0.65mg 0.5mg Enoki mushrooms
Copper 0.107mg 0.326mg Water chestnuts
Manganese 0.075mg 0.331mg Water chestnuts
Selenium 2.2µg 0.7µg Enoki mushrooms
Vitamin E 0.01mg 1.2mg Water chestnuts
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 4mg Water chestnuts
Vitamin B1 0.225mg 0.14mg Enoki mushrooms
Vitamin B2 0.2mg 0.2mg
Vitamin B3 7.032mg 1mg Enoki mushrooms
Vitamin B5 1.35mg 0.479mg Enoki mushrooms
Vitamin B6 0.1mg 0.328mg Water chestnuts
Folate 48µg 16µg Enoki mushrooms
Vitamin K 0µg 0.3µg Water chestnuts
Tryptophan 0.04mg Enoki mushrooms
Threonine 0.11mg Enoki mushrooms
Isoleucine 0.09mg Enoki mushrooms
Leucine 0.13mg Enoki mushrooms
Lysine 0.13mg Enoki mushrooms
Methionine 0.03mg Enoki mushrooms
Phenylalanine 0.15mg Enoki mushrooms
Valine 0.23mg Enoki mushrooms
Histidine 0.07mg Enoki mushrooms
Saturated Fat 0.02g 0.026g Enoki mushrooms
Monounsaturated Fat 0g 0.002g Water chestnuts
Polyunsaturated fat 0.09g 0.043g Enoki mushrooms

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Water chestnuts
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
21%
Water chestnuts
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
27%
Water chestnuts

Comparison summary

Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 4.58g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.006g)
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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.