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  6. Enoki mushrooms vs. Welsh onion

Enoki mushrooms vs. Welsh onion — In-Depth Nutrition Comparison

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Summary of differences between Enoki mushrooms and Welsh onion

  • Enoki mushrooms have more Vitamin B3, Vitamin B5, Vitamin B1, Vitamin B2, Phosphorus, Folate, and Choline, while Welsh onion have more Vitamin K, and Vitamin C.
  • Welsh onion covers your daily need of Vitamin K 161% more than Enoki mushrooms.
  • Enoki mushrooms contain 18 times more Vitamin B3 than Welsh onion. While Enoki mushrooms contain 7.032mg of Vitamin B3, Welsh onion contains only 0.4mg.

These are the specific foods used in this comparison Mushrooms, enoki, raw and Onions, welsh, raw.

Infographic

Enoki mushrooms vs Welsh onion 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
Welsh onion
Welsh onion
Contains more Phosphorus +114.3%
Contains more Potassium +69.3%
Contains less Sodium -82.4%
Contains more Zinc +25%
Contains more Copper +52.9%
Contains more Selenium +266.7%
Contains more Calcium +∞%
Contains more Magnesium +43.8%
Contains more Manganese +82.7%
Equal in Iron - 1.22
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Phosphorus +114.3%
Contains more Potassium +69.3%
Contains less Sodium -82.4%
Contains more Zinc +25%
Contains more Copper +52.9%
Contains more Selenium +266.7%
Contains more Calcium +∞%
Contains more Magnesium +43.8%
Contains more Manganese +82.7%
Equal in Iron - 1.22

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
7
:
4
Welsh onion
Welsh onion
Contains more Vitamin D +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +1658%
Contains more Vitamin B5 +698.8%
Contains more Vitamin B6 +38.9%
Contains more Folate +200%
Contains more Vitamin E +5000%
Contains more Vitamin C +∞%
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +1658%
Contains more Vitamin B5 +698.8%
Contains more Vitamin B6 +38.9%
Contains more Folate +200%
Contains more Vitamin E +5000%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
3
:
2
Welsh onion
Welsh onion
Contains more Protein +40%
Contains more Carbs +20.2%
Contains more Other +28.6%
Contains more Fats +37.9%
Equal in Water - 90.5
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
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Protein +40%
Contains more Carbs +20.2%
Contains more Other +28.6%
Contains more Fats +37.9%
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
2
Welsh onion
Welsh onion
Contains less Saturated Fat -70.1%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +73.3%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -70.1%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +73.3%

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 Welsh onion
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 Welsh onion Opinion
Net carbs 5.11g 4.1g Enoki mushrooms
Protein 2.66g 1.9g Enoki mushrooms
Fats 0.29g 0.4g Welsh onion
Carbs 7.81g 6.5g Enoki mushrooms
Calories 37kcal 34kcal Enoki mushrooms
Sugar 0.22g 2.18g Enoki mushrooms
Fiber 2.7g 2.4g Enoki mushrooms
Calcium 0mg 18mg Welsh onion
Iron 1.15mg 1.22mg Welsh onion
Magnesium 16mg 23mg Welsh onion
Phosphorus 105mg 49mg Enoki mushrooms
Potassium 359mg 212mg Enoki mushrooms
Sodium 3mg 17mg Enoki mushrooms
Zinc 0.65mg 0.52mg Enoki mushrooms
Copper 0.107mg 0.07mg Enoki mushrooms
Manganese 0.075mg 0.137mg Welsh onion
Selenium 2.2µg 0.6µg Enoki mushrooms
Vitamin A 1160IU Welsh onion
Vitamin E 0.01mg 0.51mg Welsh onion
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 27mg Welsh onion
Vitamin B1 0.225mg 0.05mg Enoki mushrooms
Vitamin B2 0.2mg 0.09mg Enoki mushrooms
Vitamin B3 7.032mg 0.4mg Enoki mushrooms
Vitamin B5 1.35mg 0.169mg Enoki mushrooms
Vitamin B6 0.1mg 0.072mg Enoki mushrooms
Folate 48µg 16µg Enoki mushrooms
Vitamin K 0µg 193.4µg Welsh onion
Tryptophan 0.04mg 0.021mg Enoki mushrooms
Threonine 0.11mg 0.074mg Enoki mushrooms
Isoleucine 0.09mg 0.081mg Enoki mushrooms
Leucine 0.13mg 0.113mg Enoki mushrooms
Lysine 0.13mg 0.095mg Enoki mushrooms
Methionine 0.03mg 0.021mg Enoki mushrooms
Phenylalanine 0.15mg 0.061mg Enoki mushrooms
Valine 0.23mg 0.084mg Enoki mushrooms
Histidine 0.07mg 0.033mg Enoki mushrooms
Saturated Fat 0.02g 0.067g Enoki mushrooms
Monounsaturated Fat 0g 0.056g Welsh onion
Polyunsaturated fat 0.09g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Welsh onion
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
61%
Welsh onion
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 39)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.