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  6. Maitake mushrooms vs. Enoki mushrooms

Maitake mushrooms vs. Enoki mushrooms — In-Depth Nutrition Comparison

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Summary of differences between maitake mushrooms and enoki mushrooms

  • Maitake mushrooms have more vitamin D and copper, while enoki mushrooms have more vitamin B5, iron, folate, and vitamin B1.
  • Maitake mushrooms cover your daily need for vitamin D, 186% more than enoki mushrooms.
  • Maitake mushrooms contain 9 times more sugar than enoki mushrooms. While maitake mushrooms contain 2.07g of sugar, enoki mushrooms contain only 0.22g.

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

Infographic

Maitake mushrooms 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 18% 11% 84% 20% 32% 0.13% 7.7% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 0% 32% 43% 36% 18% 45% 0.39% 9.8% 12%
Contains more CalciumCalcium +∞%
Contains more CopperCopper +135.5%
Contains more ZincZinc +15.4%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +76%
Contains more IronIron +283.3%
Contains more PhosphorusPhosphorus +41.9%
Contains more ManganeseManganese +27.1%
~equal in Selenium ~2.2µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.2% 422% 37% 56% 123% 16% 13% 0% 0% 16% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.2% 1.5% 56% 46% 132% 81% 23% 0% 0% 36% 26%
Contains more Vitamin DVitamin D +28000%
Contains more Vitamin B2Vitamin B2 +21%
Contains more Vitamin B1Vitamin B1 +54.1%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more FolateFolate +128.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~0.01mg
~equal in Vitamin B3 ~7.032mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~47.7mg

All nutrients comparison - raw data values

Nutrient Maitake mushrooms Enoki mushrooms DV% diff.
Vitamin D 1123IU 5IU 140%
Vitamin D 28.1µg 0.1µg 140%
Vitamin B5 0.27mg 1.35mg 22%
Copper 0.252mg 0.107mg 16%
Iron 0.3mg 1.15mg 11%
Folate 21µg 48µg 7%
Vitamin B1 0.146mg 0.225mg 7%
Potassium 204mg 359mg 5%
Phosphorus 74mg 105mg 4%
Vitamin B6 0.056mg 0.1mg 3%
Vitamin B3 6.585mg 7.032mg 3%
Vitamin B2 0.242mg 0.2mg 3%
Protein 1.94g 2.66g 1%
Manganese 0.059mg 0.075mg 1%
Zinc 0.75mg 0.65mg 1%
Magnesium 10mg 16mg 1%
Choline 51.1mg 47.7mg 1%
Calories 31kcal 37kcal 0%
Fats 0.19g 0.29g 0%
Carbs 6.97g 7.81g 0%
Net carbs 4.27g 5.11g N/A
Calcium 1mg 0mg 0%
Sugar 2.07g 0.22g N/A
Fiber 2.7g 2.7g 0%
Sodium 1mg 3mg 0%
Vitamin E 0.01mg 0.01mg 0%
Selenium 2.2µg 2.2µg 0%
Saturated fat 0.03g 0.02g 0%
Monounsaturated fat 0.03g 0g 0%
Polyunsaturated fat 0.09g 0.09g 0%
Tryptophan 0.035mg 0.04mg 0%
Threonine 0.095mg 0.11mg 0%
Isoleucine 0.055mg 0.09mg 0%
Leucine 0.08mg 0.13mg 0%
Lysine 0.09mg 0.13mg 0%
Methionine 0.015mg 0.03mg 0%
Phenylalanine 0.06mg 0.15mg 0%
Valine 0.1mg 0.23mg 0%
Histidine 0.045mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 g
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 ProteinProtein +37.1%
Contains more FatsFats +52.6%
Contains more CarbsCarbs +12.1%
Contains more OtherOther +69.8%
~equal in Water ~88.34g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 20% 60%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.09 g
18% 82%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains less Sat. FatSaturated fat -33.3%
~equal in Polyunsaturated fat ~0.09g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 16%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.74 g
Fructose: 0 g
Lactose: 0.33 g
Maltose: 0 g
Galactose: 0 g
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 GlucoseGlucose +690.9%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/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.