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  6. Enoki mushrooms vs. Yam

Enoki mushrooms vs. Yam — In-Depth Nutrition Comparison

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Important differences between Enoki mushrooms and Yam

  • Enoki mushrooms have more Vitamin B3, Vitamin B5, Vitamin B2, Vitamin B1, Phosphorus, and Folate, however, Yam is richer in Vitamin C, Manganese, Vitamin B6, and Potassium.
  • Enoki mushrooms' daily need coverage for Vitamin B3 is 41% more.
  • Enoki mushrooms contain 7 times more Vitamin B2 than Yam. Enoki mushrooms contain 0.2mg of Vitamin B2, while Yam contains 0.028mg.

The food varieties used in the comparison are Mushrooms, enoki, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Enoki mushrooms vs Yam 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
Yam
Yam
Contains more Iron +121.2%
Contains more Phosphorus +114.3%
Contains less Sodium -62.5%
Contains more Zinc +225%
Contains more Selenium +214.3%
Contains more Calcium +∞%
Contains more Magnesium +12.5%
Contains more Potassium +86.6%
Contains more Copper +42.1%
Contains more Manganese +394.7%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Iron +121.2%
Contains more Phosphorus +114.3%
Contains less Sodium -62.5%
Contains more Zinc +225%
Contains more Selenium +214.3%
Contains more Calcium +∞%
Contains more Magnesium +12.5%
Contains more Potassium +86.6%
Contains more Copper +42.1%
Contains more Manganese +394.7%

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
Yam
Yam
Contains more Vitamin D +∞%
Contains more Vitamin B1 +136.8%
Contains more Vitamin B2 +614.3%
Contains more Vitamin B3 +1173.9%
Contains more Vitamin B5 +334.1%
Contains more Folate +200%
Contains more Vitamin E +3300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +128%
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +136.8%
Contains more Vitamin B2 +614.3%
Contains more Vitamin B3 +1173.9%
Contains more Vitamin B5 +334.1%
Contains more Folate +200%
Contains more Vitamin E +3300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +128%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
4
:
1
Yam
Yam
Contains more Protein +78.5%
Contains more Fats +107.1%
Contains more Water +26%
Contains more Other +18.4%
Contains more Carbs +251.9%
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
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +78.5%
Contains more Fats +107.1%
Contains more Water +26%
Contains more Other +18.4%
Contains more Carbs +251.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
2
:
1
Yam
Yam
Contains less Saturated Fat -31%
Contains more Polyunsaturated fat +50%
Contains more Monounsaturated Fat +∞%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -31%
Contains more Polyunsaturated fat +50%
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 Yam
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 Yam Opinion
Net carbs 5.11g 23.58g Yam
Protein 2.66g 1.49g Enoki mushrooms
Fats 0.29g 0.14g Enoki mushrooms
Carbs 7.81g 27.48g Yam
Calories 37kcal 116kcal Yam
Sugar 0.22g 0.49g Enoki mushrooms
Fiber 2.7g 3.9g Yam
Calcium 0mg 14mg Yam
Iron 1.15mg 0.52mg Enoki mushrooms
Magnesium 16mg 18mg Yam
Phosphorus 105mg 49mg Enoki mushrooms
Potassium 359mg 670mg Yam
Sodium 3mg 8mg Enoki mushrooms
Zinc 0.65mg 0.2mg Enoki mushrooms
Copper 0.107mg 0.152mg Yam
Manganese 0.075mg 0.371mg Yam
Selenium 2.2µg 0.7µg Enoki mushrooms
Vitamin A 122IU Yam
Vitamin A RAE 6µg Yam
Vitamin E 0.01mg 0.34mg Yam
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 12.1mg Yam
Vitamin B1 0.225mg 0.095mg Enoki mushrooms
Vitamin B2 0.2mg 0.028mg Enoki mushrooms
Vitamin B3 7.032mg 0.552mg Enoki mushrooms
Vitamin B5 1.35mg 0.311mg Enoki mushrooms
Vitamin B6 0.1mg 0.228mg Yam
Folate 48µg 16µg Enoki mushrooms
Vitamin K 0µg 2.3µg Yam
Tryptophan 0.04mg 0.012mg Enoki mushrooms
Threonine 0.11mg 0.052mg Enoki mushrooms
Isoleucine 0.09mg 0.05mg Enoki mushrooms
Leucine 0.13mg 0.094mg Enoki mushrooms
Lysine 0.13mg 0.058mg Enoki mushrooms
Methionine 0.03mg 0.02mg Enoki mushrooms
Phenylalanine 0.15mg 0.069mg Enoki mushrooms
Valine 0.23mg 0.06mg Enoki mushrooms
Histidine 0.07mg 0.033mg Enoki mushrooms
Saturated Fat 0.02g 0.029g Enoki mushrooms
Monounsaturated Fat 0g 0.005g Yam
Polyunsaturated fat 0.09g 0.06g Enoki mushrooms

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Yam
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
15%
Yam
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
23%
Yam

Comparison summary

Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 51)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.