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Olive vs. Enoki mushrooms — In-Depth Nutrition Comparison

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Summary of differences between Olive and Enoki mushrooms

  • Olive has more Iron, Copper, and Vitamin E , while Enoki mushrooms has more Vitamin B3, Vitamin B5, Vitamin B1, Vitamin B2, Phosphorus, and Folate.
  • Enoki mushrooms covers your daily need of Vitamin B3 44% more than Olive.
  • Olive contains 245 times more Sodium than Enoki mushrooms. While Olive contains 735mg of Sodium, Enoki mushrooms contain only 3mg.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Mushrooms, enoki, raw.

Infographic

Olive 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 Iron +187%
Contains more Copper +134.6%
Contains more Magnesium +300%
Contains more Phosphorus +3400%
Contains more Potassium +4387.5%
Contains less Sodium -99.6%
Contains more Zinc +195.5%
Contains more Manganese +275%
Contains more Selenium +144.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
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 +187%
Contains more Copper +134.6%
Contains more Magnesium +300%
Contains more Phosphorus +3400%
Contains more Potassium +4387.5%
Contains less Sodium -99.6%
Contains more Zinc +195.5%
Contains more Manganese +275%
Contains more Selenium +144.4%

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.
Olive
4
:
Contains more Vitamin E +16400%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +7400%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +18905.4%
Contains more Vitamin B5 +8900%
Contains more Vitamin B6 +1011.1%
Contains more Folate +∞%
Contains more Choline +363.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 6% 4%
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 +16400%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +7400%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +18905.4%
Contains more Vitamin B5 +8900%
Contains more Vitamin B6 +1011.1%
Contains more Folate +∞%
Contains more Choline +363.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +3582.8%
Contains more Other +147.8%
Contains more Protein +216.7%
Contains more Carbs +24.8%
Contains more Water +10.4%
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 Fats +3582.8%
Contains more Other +147.8%
Contains more Protein +216.7%
Contains more Carbs +24.8%
Contains more Water +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +912.2%
Contains less Saturated Fat -98.6%
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 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 +912.2%
Contains less Saturated Fat -98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Enoki mushrooms Opinion
Net carbs 3.06g 5.11g Enoki mushrooms
Protein 0.84g 2.66g Enoki mushrooms
Fats 10.68g 0.29g Olive
Carbs 6.26g 7.81g Enoki mushrooms
Calories 115kcal 37kcal Olive
Sugar 0g 0.22g Olive
Fiber 3.2g 2.7g Olive
Calcium 88mg 0mg Olive
Iron 3.3mg 1.15mg Olive
Magnesium 4mg 16mg Enoki mushrooms
Phosphorus 3mg 105mg Enoki mushrooms
Potassium 8mg 359mg Enoki mushrooms
Sodium 735mg 3mg Enoki mushrooms
Zinc 0.22mg 0.65mg Enoki mushrooms
Copper 0.251mg 0.107mg Olive
Manganese 0.02mg 0.075mg Enoki mushrooms
Selenium 0.9µg 2.2µg Enoki mushrooms
Vitamin A 403IU Olive
Vitamin A RAE 20µg Olive
Vitamin E 1.65mg 0.01mg Olive
Vitamin D 0IU 5IU Enoki mushrooms
Vitamin D 0µg 0.1µg Enoki mushrooms
Vitamin C 0.9mg 0mg Olive
Vitamin B1 0.003mg 0.225mg Enoki mushrooms
Vitamin B2 0mg 0.2mg Enoki mushrooms
Vitamin B3 0.037mg 7.032mg Enoki mushrooms
Vitamin B5 0.015mg 1.35mg Enoki mushrooms
Vitamin B6 0.009mg 0.1mg Enoki mushrooms
Folate 0µg 48µg Enoki mushrooms
Choline 10.3mg 47.7mg Enoki mushrooms
Vitamin K 1.4µg 0µg Olive
Tryptophan 0.04mg Enoki mushrooms
Threonine 0.026mg 0.11mg Enoki mushrooms
Isoleucine 0.031mg 0.09mg Enoki mushrooms
Leucine 0.05mg 0.13mg Enoki mushrooms
Lysine 0.032mg 0.13mg Enoki mushrooms
Methionine 0.012mg 0.03mg Enoki mushrooms
Phenylalanine 0.029mg 0.15mg Enoki mushrooms
Valine 0.038mg 0.23mg Enoki mushrooms
Histidine 0.023mg 0.07mg Enoki mushrooms
Saturated Fat 1.415g 0.02g Enoki mushrooms
Monounsaturated Fat 7.888g 0g Olive
Polyunsaturated fat 0.911g 0.09g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
6%
Olive
31%
Enoki mushrooms
Minerals Daily Need Coverage Score
35%
Olive
21%
Enoki mushrooms

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 732mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 1.395g)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 0)
Which food is cheaper?
Enoki mushrooms
Enoki mushrooms is cheaper (difference - $3.5)
Which food is richer in vitamins?
Enoki mushrooms
Enoki mushrooms is relatively richer in vitamins
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.