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  6. Enoki mushrooms vs. Winter squash

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

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The main differences between Enoki mushrooms and Winter squash

  • Enoki mushrooms have more Vitamin B3, Vitamin B5, Vitamin B1, Phosphorus, Vitamin B2, Iron, Folate, and Choline, however, Winter squash have more Vitamin C.
  • Daily need coverage for Vitamin B3 from Enoki mushrooms is 41% higher.
  • Winter squash has 14 times less Vitamin B1 than Enoki mushrooms. Enoki mushrooms have 0.225mg of Vitamin B1, while Winter squash has 0.016mg.

Food types used in this article are Mushrooms, enoki, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Enoki mushrooms vs Winter 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
7
:
3
Winter squash
Winter squash
Contains more Iron +161.4%
Contains more Magnesium +23.1%
Contains more Phosphorus +452.6%
Contains more Potassium +49%
Contains more Zinc +195.5%
Contains more Copper +30.5%
Contains more Selenium +450%
Contains more Calcium +∞%
Contains less Sodium -66.7%
Contains more Manganese +149.3%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Iron +161.4%
Contains more Magnesium +23.1%
Contains more Phosphorus +452.6%
Contains more Potassium +49%
Contains more Zinc +195.5%
Contains more Copper +30.5%
Contains more Selenium +450%
Contains more Calcium +∞%
Contains less Sodium -66.7%
Contains more Manganese +149.3%

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
6
:
5
Winter squash
Winter squash
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1306.3%
Contains more Vitamin B2 +198.5%
Contains more Vitamin B3 +1320.6%
Contains more Vitamin B5 +476.9%
Contains more Folate +140%
Contains more Vitamin E +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +61%
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1306.3%
Contains more Vitamin B2 +198.5%
Contains more Vitamin B3 +1320.6%
Contains more Vitamin B5 +476.9%
Contains more Folate +140%
Contains more Vitamin E +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +61%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
2
:
3
Winter squash
Winter squash
Contains more Protein +198.9%
Contains more Other +28.6%
Contains more Fats +20.7%
Contains more Carbs +13.3%
Equal in Water - 89.21
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
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +198.9%
Contains more Other +28.6%
Contains more Fats +20.7%
Contains more Carbs +13.3%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -72.2%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +63.3%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -72.2%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +63.3%

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 Winter 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 Winter squash Opinion
Net carbs 5.11g 6.05g Winter squash
Protein 2.66g 0.89g Enoki mushrooms
Fats 0.29g 0.35g Winter squash
Carbs 7.81g 8.85g Winter squash
Calories 37kcal 37kcal
Sugar 0.22g 3.3g Enoki mushrooms
Fiber 2.7g 2.8g Winter squash
Calcium 0mg 22mg Winter squash
Iron 1.15mg 0.44mg Enoki mushrooms
Magnesium 16mg 13mg Enoki mushrooms
Phosphorus 105mg 19mg Enoki mushrooms
Potassium 359mg 241mg Enoki mushrooms
Sodium 3mg 1mg Winter squash
Zinc 0.65mg 0.22mg Enoki mushrooms
Copper 0.107mg 0.082mg Enoki mushrooms
Manganese 0.075mg 0.187mg Winter squash
Selenium 2.2µg 0.4µg Enoki mushrooms
Vitamin A 5223IU Winter squash
Vitamin A RAE 261µg Winter squash
Vitamin E 0.01mg 0.12mg Winter squash
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 9.6mg Winter squash
Vitamin B1 0.225mg 0.016mg Enoki mushrooms
Vitamin B2 0.2mg 0.067mg Enoki mushrooms
Vitamin B3 7.032mg 0.495mg Enoki mushrooms
Vitamin B5 1.35mg 0.234mg Enoki mushrooms
Vitamin B6 0.1mg 0.161mg Winter squash
Folate 48µg 20µg Enoki mushrooms
Vitamin K 0µg 4.4µg Winter squash
Tryptophan 0.04mg 0.013mg Enoki mushrooms
Threonine 0.11mg 0.027mg Enoki mushrooms
Isoleucine 0.09mg 0.035mg Enoki mushrooms
Leucine 0.13mg 0.05mg Enoki mushrooms
Lysine 0.13mg 0.033mg Enoki mushrooms
Methionine 0.03mg 0.011mg Enoki mushrooms
Phenylalanine 0.15mg 0.035mg Enoki mushrooms
Valine 0.23mg 0.038mg Enoki mushrooms
Histidine 0.07mg 0.017mg Enoki mushrooms
Saturated Fat 0.02g 0.072g Enoki mushrooms
Monounsaturated Fat 0g 0.026g Winter squash
Polyunsaturated fat 0.09g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
38%
Winter squash
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 3.08g)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.052g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.