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  6. Red leaf lettuce vs. Enoki mushrooms

Red leaf lettuce vs. Enoki mushrooms — In-Depth Nutrition Comparison

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What are the differences between Red leaf lettuce and Enoki mushrooms?

  • Red leaf lettuce is higher in Vitamin K, and Manganese, yet Enoki mushrooms are higher in Vitamin B3, Vitamin B5, Vitamin B1, Phosphorus, Vitamin B2, Copper, Fiber, and Choline.
  • Red leaf lettuce's daily need coverage for Vitamin K is 117% more.
  • Red leaf lettuce has 3 times more Manganese than Enoki mushrooms. While Red leaf lettuce has 0.203mg of Manganese, Enoki mushrooms have only 0.075mg.

We used Lettuce, red leaf, raw and Mushrooms, enoki, raw types in this article.

Infographic

Red leaf lettuce 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.
Red leaf lettuce
Red leaf lettuce
3
:
7
Enoki mushrooms
Enoki mushrooms
Contains more Calcium +∞%
Contains more Manganese +170.7%
Contains more Magnesium +33.3%
Contains more Phosphorus +275%
Contains more Potassium +92%
Contains less Sodium -88%
Contains more Zinc +225%
Contains more Copper +282.1%
Contains more Selenium +46.7%
Equal in Iron - 1.15
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
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 Manganese +170.7%
Contains more Magnesium +33.3%
Contains more Phosphorus +275%
Contains more Potassium +92%
Contains less Sodium -88%
Contains more Zinc +225%
Contains more Copper +282.1%
Contains more Selenium +46.7%
Equal in Iron - 1.15

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.
Red leaf lettuce
Red leaf lettuce
4
:
6
Enoki mushrooms
Enoki mushrooms
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +251.6%
Contains more Vitamin B2 +159.7%
Contains more Vitamin B3 +2090.7%
Contains more Vitamin B5 +837.5%
Contains more Folate +33.3%
Equal in Vitamin B6 - 0.1
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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 +1400%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +251.6%
Contains more Vitamin B2 +159.7%
Contains more Vitamin B3 +2090.7%
Contains more Vitamin B5 +837.5%
Contains more Folate +33.3%
Equal in Vitamin B6 - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
4
Enoki mushrooms
Enoki mushrooms
Contains more Protein +100%
Contains more Fats +31.8%
Contains more Carbs +245.6%
Contains more Other +63.6%
Equal in Water - 88.34
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +100%
Contains more Fats +31.8%
Contains more Carbs +245.6%
Contains more Other +63.6%
Equal in Water - 88.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
1
Enoki mushrooms
Enoki mushrooms
Contains less Saturated Fat -15%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +25%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Contains less Saturated Fat -15%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +25%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
1
Enoki mushrooms
Enoki mushrooms
Contains more Fructose +∞%
Equal in Glucose - 0.22
Red leaf lettuce
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 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 Fructose +∞%
Equal in Glucose - 0.22

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Enoki mushrooms Opinion
Net carbs 1.36g 5.11g Enoki mushrooms
Protein 1.33g 2.66g Enoki mushrooms
Fats 0.22g 0.29g Enoki mushrooms
Carbs 2.26g 7.81g Enoki mushrooms
Calories 16kcal 37kcal Enoki mushrooms
Fructose 0.28g 0g Red leaf lettuce
Sugar 0.48g 0.22g Enoki mushrooms
Fiber 0.9g 2.7g Enoki mushrooms
Calcium 33mg 0mg Red leaf lettuce
Iron 1.2mg 1.15mg Red leaf lettuce
Magnesium 12mg 16mg Enoki mushrooms
Phosphorus 28mg 105mg Enoki mushrooms
Potassium 187mg 359mg Enoki mushrooms
Sodium 25mg 3mg Enoki mushrooms
Zinc 0.2mg 0.65mg Enoki mushrooms
Copper 0.028mg 0.107mg Enoki mushrooms
Manganese 0.203mg 0.075mg Red leaf lettuce
Selenium 1.5µg 2.2µg Enoki mushrooms
Vitamin A 7492IU Red leaf lettuce
Vitamin A RAE 375µg Red leaf lettuce
Vitamin E 0.15mg 0.01mg Red leaf lettuce
Vitamin D 0IU 5IU Enoki mushrooms
Vitamin D 0µg 0.1µg Enoki mushrooms
Vitamin C 3.7mg 0mg Red leaf lettuce
Vitamin B1 0.064mg 0.225mg Enoki mushrooms
Vitamin B2 0.077mg 0.2mg Enoki mushrooms
Vitamin B3 0.321mg 7.032mg Enoki mushrooms
Vitamin B5 0.144mg 1.35mg Enoki mushrooms
Vitamin B6 0.1mg 0.1mg
Folate 36µg 48µg Enoki mushrooms
Vitamin K 140.3µg 0µg Red leaf lettuce
Tryptophan 0.022mg 0.04mg Enoki mushrooms
Threonine 0.048mg 0.11mg Enoki mushrooms
Isoleucine 0.038mg 0.09mg Enoki mushrooms
Leucine 0.07mg 0.13mg Enoki mushrooms
Lysine 0.045mg 0.13mg Enoki mushrooms
Methionine 0.016mg 0.03mg Enoki mushrooms
Phenylalanine 0.067mg 0.15mg Enoki mushrooms
Valine 0.048mg 0.23mg Enoki mushrooms
Histidine 0.019mg 0.07mg Enoki mushrooms
Saturated Fat 0.017g 0.02g Red leaf lettuce
Monounsaturated Fat 0.005g 0g Red leaf lettuce
Polyunsaturated fat 0.072g 0.09g Enoki mushrooms

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Enoki mushrooms
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
76%
Red leaf lettuce
31%
Enoki mushrooms
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
21%
Enoki mushrooms

Comparison summary

Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.003g)
Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 22mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.