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  6. Spinach vs. Enoki mushrooms

Spinach vs. Enoki mushrooms — In-Depth Nutrition Comparison

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How are Spinach and Enoki mushrooms different?

  • Spinach is richer in Vitamin K, Manganese, Iron, Folate, Magnesium, Vitamin E , Calcium, and Vitamin B6, while Enoki mushrooms are higher in Vitamin B3, and Vitamin B5.
  • Spinach covers your daily need of Vitamin K 411% more than Enoki mushrooms.

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

Infographic

Spinach 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.
Spinach
Spinach
7
:
3
Enoki mushrooms
Enoki mushrooms
Contains more Calcium +∞%
Contains more Iron +210.4%
Contains more Magnesium +443.8%
Contains more Potassium +29.8%
Contains more Zinc +16.9%
Contains more Copper +62.6%
Contains more Manganese +1146.7%
Contains more Phosphorus +87.5%
Contains less Sodium -95.7%
Contains more Selenium +46.7%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 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 Iron +210.4%
Contains more Magnesium +443.8%
Contains more Potassium +29.8%
Contains more Zinc +16.9%
Contains more Copper +62.6%
Contains more Manganese +1146.7%
Contains more Phosphorus +87.5%
Contains less Sodium -95.7%
Contains more Selenium +46.7%

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.
Spinach
Spinach
7
:
4
Enoki mushrooms
Enoki mushrooms
Contains more Vitamin E +20700%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +18%
Contains more Vitamin B6 +142%
Contains more Folate +204.2%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +136.8%
Contains more Vitamin B3 +1335.1%
Contains more Vitamin B5 +831%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 +20700%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +18%
Contains more Vitamin B6 +142%
Contains more Folate +204.2%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +136.8%
Contains more Vitamin B3 +1335.1%
Contains more Vitamin B5 +831%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Enoki mushrooms
Enoki mushrooms
Contains more Protein +11.7%
Contains more Other +101.1%
Contains more Fats +11.5%
Contains more Carbs +108.3%
Equal in Water - 88.34
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +11.7%
Contains more Other +101.1%
Contains more Fats +11.5%
Contains more Carbs +108.3%
Equal in Water - 88.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
2
:
1
Enoki mushrooms
Enoki mushrooms
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +21.1%
Contains less Saturated Fat -53.5%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +21.1%
Contains less Saturated Fat -53.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Enoki mushrooms Opinion
Net carbs 1.35g 5.11g Enoki mushrooms
Protein 2.97g 2.66g Spinach
Fats 0.26g 0.29g Enoki mushrooms
Carbs 3.75g 7.81g Enoki mushrooms
Calories 23kcal 37kcal Enoki mushrooms
Sugar 0.43g 0.22g Enoki mushrooms
Fiber 2.4g 2.7g Enoki mushrooms
Calcium 136mg 0mg Spinach
Iron 3.57mg 1.15mg Spinach
Magnesium 87mg 16mg Spinach
Phosphorus 56mg 105mg Enoki mushrooms
Potassium 466mg 359mg Spinach
Sodium 70mg 3mg Enoki mushrooms
Zinc 0.76mg 0.65mg Spinach
Copper 0.174mg 0.107mg Spinach
Manganese 0.935mg 0.075mg Spinach
Selenium 1.5µg 2.2µg Enoki mushrooms
Vitamin A 10481IU Spinach
Vitamin A RAE 524µg Spinach
Vitamin E 2.08mg 0.01mg Spinach
Vitamin D 0IU 5IU Enoki mushrooms
Vitamin D 0µg 0.1µg Enoki mushrooms
Vitamin C 9.8mg 0mg Spinach
Vitamin B1 0.095mg 0.225mg Enoki mushrooms
Vitamin B2 0.236mg 0.2mg Spinach
Vitamin B3 0.49mg 7.032mg Enoki mushrooms
Vitamin B5 0.145mg 1.35mg Enoki mushrooms
Vitamin B6 0.242mg 0.1mg Spinach
Folate 146µg 48µg Spinach
Vitamin K 493.6µg 0µg Spinach
Tryptophan 0.04mg 0.04mg
Threonine 0.127mg 0.11mg Spinach
Isoleucine 0.152mg 0.09mg Spinach
Leucine 0.231mg 0.13mg Spinach
Lysine 0.182mg 0.13mg Spinach
Methionine 0.055mg 0.03mg Spinach
Phenylalanine 0.134mg 0.15mg Enoki mushrooms
Valine 0.168mg 0.23mg Enoki mushrooms
Histidine 0.066mg 0.07mg Enoki mushrooms
Saturated Fat 0.043g 0.02g Enoki mushrooms
Monounsaturated Fat 0.006g 0g Spinach
Polyunsaturated fat 0.109g 0.09g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
31%
Enoki mushrooms
Minerals Daily Need Coverage Score
52%
Spinach
21%
Enoki mushrooms

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 67mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.023g)
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 - $0.2)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.