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  6. Garden asparagus vs. Enoki mushrooms

Garden asparagus vs. Enoki mushrooms — In-Depth Nutrition Comparison

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Differences between Garden asparagus and Enoki mushrooms

  • Garden asparagus is higher in Vitamin K, Iron, Copper, Vitamin E , and Vitamin C, however, Enoki mushrooms are richer in Vitamin B3, Vitamin B5, Phosphorus, Vitamin B1, and Choline.
  • Enoki mushrooms' daily need coverage for Vitamin B3 is 38% higher.

The food types used in this comparison are Asparagus, raw and Mushrooms, enoki, raw.

Infographic

Garden asparagus vs Enoki mushrooms 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.
Garden asparagus
Garden asparagus
6
:
4
Enoki mushrooms
Enoki mushrooms
Contains more Calcium +∞%
Contains more Iron +86.1%
Contains less Sodium -33.3%
Contains more Copper +76.6%
Contains more Manganese +110.7%
Contains more Magnesium +14.3%
Contains more Phosphorus +101.9%
Contains more Potassium +77.7%
Contains more Zinc +20.4%
Equal in Selenium - 2.2
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Contains more Calcium +∞%
Contains more Iron +86.1%
Contains less Sodium -33.3%
Contains more Copper +76.6%
Contains more Manganese +110.7%
Contains more Magnesium +14.3%
Contains more Phosphorus +101.9%
Contains more Potassium +77.7%
Contains more Zinc +20.4%
Equal in Selenium - 2.2

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.
Garden asparagus
Garden asparagus
5
:
6
Enoki mushrooms
Enoki mushrooms
Contains more Vitamin E +11200%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +57.3%
Contains more Vitamin B2 +41.8%
Contains more Vitamin B3 +619%
Contains more Vitamin B5 +392.7%
Equal in Vitamin B6 - 0.1
Equal in Folate - 48
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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%
Contains more Vitamin E +11200%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +57.3%
Contains more Vitamin B2 +41.8%
Contains more Vitamin B3 +619%
Contains more Vitamin B5 +392.7%
Equal in Vitamin B6 - 0.1
Equal in Folate - 48

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
4
Enoki mushrooms
Enoki mushrooms
Contains more Protein +20.9%
Contains more Fats +141.7%
Contains more Carbs +101.3%
Contains more Other +55.2%
Equal in Water - 88.34
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
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
Contains more Protein +20.9%
Contains more Fats +141.7%
Contains more Carbs +101.3%
Contains more Other +55.2%
Equal in Water - 88.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
0
:
2
Enoki mushrooms
Enoki mushrooms
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +80%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +80%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
0
Enoki mushrooms
Enoki mushrooms
Contains more Sucrose +∞%
Contains more Glucose +195.5%
Contains more Fructose +∞%
Garden asparagus
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Enoki mushrooms
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.22 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +195.5%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Enoki mushrooms
Lower in Sodium ok
Lower in Sugar 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 Garden asparagus Enoki mushrooms Opinion
Net carbs 1.78g 5.11g Enoki mushrooms
Protein 2.2g 2.66g Enoki mushrooms
Fats 0.12g 0.29g Enoki mushrooms
Carbs 3.88g 7.81g Enoki mushrooms
Calories 20kcal 37kcal Enoki mushrooms
Fructose 1g 0g Garden asparagus
Sugar 1.88g 0.22g Enoki mushrooms
Fiber 2.1g 2.7g Enoki mushrooms
Calcium 24mg 0mg Garden asparagus
Iron 2.14mg 1.15mg Garden asparagus
Magnesium 14mg 16mg Enoki mushrooms
Phosphorus 52mg 105mg Enoki mushrooms
Potassium 202mg 359mg Enoki mushrooms
Sodium 2mg 3mg Garden asparagus
Zinc 0.54mg 0.65mg Enoki mushrooms
Copper 0.189mg 0.107mg Garden asparagus
Manganese 0.158mg 0.075mg Garden asparagus
Selenium 2.3µg 2.2µg Garden asparagus
Vitamin A 756IU Garden asparagus
Vitamin A RAE 38µg Garden asparagus
Vitamin E 1.13mg 0.01mg Garden asparagus
Vitamin D 0IU 5IU Enoki mushrooms
Vitamin D 0µg 0.1µg Enoki mushrooms
Vitamin C 5.6mg 0mg Garden asparagus
Vitamin B1 0.143mg 0.225mg Enoki mushrooms
Vitamin B2 0.141mg 0.2mg Enoki mushrooms
Vitamin B3 0.978mg 7.032mg Enoki mushrooms
Vitamin B5 0.274mg 1.35mg Enoki mushrooms
Vitamin B6 0.091mg 0.1mg Enoki mushrooms
Folate 52µg 48µg Garden asparagus
Vitamin K 41.6µg 0µg Garden asparagus
Tryptophan 0.027mg 0.04mg Enoki mushrooms
Threonine 0.084mg 0.11mg Enoki mushrooms
Isoleucine 0.075mg 0.09mg Enoki mushrooms
Leucine 0.128mg 0.13mg Enoki mushrooms
Lysine 0.104mg 0.13mg Enoki mushrooms
Methionine 0.031mg 0.03mg Garden asparagus
Phenylalanine 0.075mg 0.15mg Enoki mushrooms
Valine 0.115mg 0.23mg Enoki mushrooms
Histidine 0.049mg 0.07mg Enoki mushrooms
Saturated Fat 0.04g 0.02g Enoki mushrooms
Polyunsaturated fat 0.05g 0.09g Enoki mushrooms

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Enoki mushrooms
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
29%
Garden asparagus
31%
Enoki mushrooms
Minerals Daily Need Coverage Score
25%
Garden asparagus
21%
Enoki mushrooms

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 32)
Which food is cheaper?
Enoki mushrooms
Enoki mushrooms is cheaper (difference - $4)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Enoki mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169382/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.