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Corn vs. Enoki mushrooms — In-Depth Nutrition Comparison

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How are Corn and Enoki mushrooms different?

  • Corn is richer in Vitamin C, while Enoki mushrooms are higher in Vitamin B3, Vitamin B5, Vitamin B1, Vitamin B2, Iron, Copper, and Folate.
  • Enoki mushrooms covers your daily need of Vitamin B3 33% more than Corn.

Corn, sweet, yellow, cooked, boiled, drained, without salt and Mushrooms, enoki, raw types were used in this article.

Infographic

Corn vs Enoki mushrooms infographic
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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.
Contains more Calcium +∞%
Contains more Magnesium +62.5%
Contains less Sodium -66.7%
Contains more Manganese +122.7%
Contains more Iron +155.6%
Contains more Phosphorus +36.4%
Contains more Potassium +64.7%
Contains more Copper +118.4%
Contains more Selenium +1000%
Equal in Zinc - 0.65
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
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 Magnesium +62.5%
Contains less Sodium -66.7%
Contains more Manganese +122.7%
Contains more Iron +155.6%
Contains more Phosphorus +36.4%
Contains more Potassium +64.7%
Contains more Copper +118.4%
Contains more Selenium +1000%
Equal in Zinc - 0.65

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.
Corn
5
:
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +39%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +141.9%
Contains more Vitamin B2 +250.9%
Contains more Vitamin B3 +317.8%
Contains more Vitamin B5 +70.5%
Contains more Folate +108.7%
Contains more Choline +63.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 16% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 3% 0% 57% 47% 132% 81% 24% 36% 0% 27% 0%
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +39%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +141.9%
Contains more Vitamin B2 +250.9%
Contains more Vitamin B3 +317.8%
Contains more Vitamin B5 +70.5%
Contains more Folate +108.7%
Contains more Choline +63.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +28.2%
Contains more Fats +417.2%
Contains more Carbs +168.6%
Contains more Water +20.3%
Contains more Other +28.6%
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 Protein +28.2%
Contains more Fats +417.2%
Contains more Carbs +168.6%
Contains more Water +20.3%
Contains more Other +28.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +570%
Contains less Saturated Fat -89.8%
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +570%
Contains less Saturated Fat -89.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +281.8%
Contains more Fructose +∞%
Contains more Maltose +∞%
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +281.8%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn Enoki mushrooms
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn Enoki mushrooms Opinion
Net carbs 18.58g 5.11g Corn
Protein 3.41g 2.66g Corn
Fats 1.5g 0.29g Corn
Carbs 20.98g 7.81g Corn
Calories 96kcal 37kcal Corn
Starch 7.17g 0g Corn
Fructose 0.79g 0g Corn
Sugar 4.54g 0.22g Enoki mushrooms
Fiber 2.4g 2.7g Enoki mushrooms
Calcium 3mg 0mg Corn
Iron 0.45mg 1.15mg Enoki mushrooms
Magnesium 26mg 16mg Corn
Phosphorus 77mg 105mg Enoki mushrooms
Potassium 218mg 359mg Enoki mushrooms
Sodium 1mg 3mg Corn
Zinc 0.62mg 0.65mg Enoki mushrooms
Copper 0.049mg 0.107mg Enoki mushrooms
Manganese 0.167mg 0.075mg Corn
Selenium 0.2µg 2.2µg Enoki mushrooms
Vitamin A 263IU Corn
Vitamin A RAE 13µg Corn
Vitamin E 0.09mg 0.01mg Corn
Vitamin D 0IU 5IU Enoki mushrooms
Vitamin D 0µg 0.1µg Enoki mushrooms
Vitamin C 5.5mg 0mg Corn
Vitamin B1 0.093mg 0.225mg Enoki mushrooms
Vitamin B2 0.057mg 0.2mg Enoki mushrooms
Vitamin B3 1.683mg 7.032mg Enoki mushrooms
Vitamin B5 0.792mg 1.35mg Enoki mushrooms
Vitamin B6 0.139mg 0.1mg Corn
Folate 23µg 48µg Enoki mushrooms
Choline 29.1mg 47.7mg Enoki mushrooms
Vitamin K 0.4µg 0µg Corn
Tryptophan 0.023mg 0.04mg Enoki mushrooms
Threonine 0.133mg 0.11mg Corn
Isoleucine 0.133mg 0.09mg Corn
Leucine 0.358mg 0.13mg Corn
Lysine 0.141mg 0.13mg Corn
Methionine 0.069mg 0.03mg Corn
Phenylalanine 0.155mg 0.15mg Corn
Valine 0.191mg 0.23mg Enoki mushrooms
Histidine 0.091mg 0.07mg Corn
Saturated Fat 0.197g 0.02g Enoki mushrooms
Monounsaturated Fat 0.374g 0g Corn
Polyunsaturated fat 0.603g 0.09g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn 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
17%
Corn
31%
Enoki mushrooms
Minerals Daily Need Coverage Score
14%
Corn
21%
Enoki mushrooms

Comparison summary

Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 4.32g)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.177g)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 52)
Which food is cheaper?
Enoki mushrooms
Enoki mushrooms is cheaper (difference - $1.2)
Which food is richer in minerals?
Enoki mushrooms
Enoki mushrooms is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.