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  6. Vegetable vs. Enoki mushrooms

Vegetable vs. Enoki mushrooms — In-Depth Nutrition Comparison

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The main differences between Vegetable and Enoki mushrooms

  • Vegetable has more Vitamin K, Manganese, and Fiber, however, Enoki mushrooms has more Vitamin B3, Vitamin B5, Vitamin B1, Phosphorus, Folate, Vitamin B2, and Potassium.
  • Daily need coverage for Vitamin B3 from Enoki mushrooms is 39% higher.

Food types used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Mushrooms, enoki, raw.

Infographic

Vegetable 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.
Vegetable
Vegetable
3
:
7
Enoki mushrooms
Enoki mushrooms
Contains more Calcium +∞%
Contains more Magnesium +37.5%
Contains more Manganese +405.3%
Contains more Iron +40.2%
Contains more Phosphorus +105.9%
Contains more Potassium +112.4%
Contains less Sodium -91.4%
Contains more Zinc +32.7%
Contains more Copper +28.9%
Contains more Selenium +633.3%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
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 Magnesium +37.5%
Contains more Manganese +405.3%
Contains more Iron +40.2%
Contains more Phosphorus +105.9%
Contains more Potassium +112.4%
Contains less Sodium -91.4%
Contains more Zinc +32.7%
Contains more Copper +28.9%
Contains more Selenium +633.3%

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.
Vegetable
Vegetable
4
:
7
Enoki mushrooms
Enoki mushrooms
Contains more Vitamin E +3700%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +216.9%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +726.3%
Contains more Vitamin B5 +794%
Contains more Vitamin B6 +35.1%
Contains more Folate +152.6%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 +3700%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +216.9%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +726.3%
Contains more Vitamin B5 +794%
Contains more Vitamin B6 +35.1%
Contains more Folate +152.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
2
:
3
Enoki mushrooms
Enoki mushrooms
Contains more Carbs +67.6%
Contains more Fats +93.3%
Contains more Other +34.3%
Equal in Protein - 2.66
Equal in Water - 88.34
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 Carbs +67.6%
Contains more Fats +93.3%
Contains more Other +34.3%
Equal in Protein - 2.66
Equal in Water - 88.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Enoki mushrooms
Enoki mushrooms
Contains more Monounsaturated Fat +∞%
Contains less Saturated Fat -35.5%
Contains more Polyunsaturated fat +25%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 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 more Monounsaturated Fat +∞%
Contains less Saturated Fat -35.5%
Contains more Polyunsaturated fat +25%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Enoki mushrooms
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vegetable Enoki mushrooms Opinion
Net carbs 8.69g 5.11g Vegetable
Protein 2.86g 2.66g Vegetable
Fats 0.15g 0.29g Enoki mushrooms
Carbs 13.09g 7.81g Vegetable
Calories 65kcal 37kcal Vegetable
Sugar 3.12g 0.22g Enoki mushrooms
Fiber 4.4g 2.7g Vegetable
Calcium 25mg 0mg Vegetable
Iron 0.82mg 1.15mg Enoki mushrooms
Magnesium 22mg 16mg Vegetable
Phosphorus 51mg 105mg Enoki mushrooms
Potassium 169mg 359mg Enoki mushrooms
Sodium 35mg 3mg Enoki mushrooms
Zinc 0.49mg 0.65mg Enoki mushrooms
Copper 0.083mg 0.107mg Enoki mushrooms
Manganese 0.379mg 0.075mg Vegetable
Selenium 0.3µg 2.2µg Enoki mushrooms
Vitamin A 4277IU Vegetable
Vitamin A RAE 214µg Vegetable
Vitamin E 0.38mg 0.01mg Vegetable
Vitamin D 0IU 5IU Enoki mushrooms
Vitamin D 0µg 0.1µg Enoki mushrooms
Vitamin C 3.2mg 0mg Vegetable
Vitamin B1 0.071mg 0.225mg Enoki mushrooms
Vitamin B2 0.12mg 0.2mg Enoki mushrooms
Vitamin B3 0.851mg 7.032mg Enoki mushrooms
Vitamin B5 0.151mg 1.35mg Enoki mushrooms
Vitamin B6 0.074mg 0.1mg Enoki mushrooms
Folate 19µg 48µg Enoki mushrooms
Vitamin K 23.5µg 0µg Vegetable
Tryptophan 0.029mg 0.04mg Enoki mushrooms
Threonine 0.115mg 0.11mg Vegetable
Isoleucine 0.139mg 0.09mg Vegetable
Leucine 0.19mg 0.13mg Vegetable
Lysine 0.17mg 0.13mg Vegetable
Methionine 0.034mg 0.03mg Vegetable
Phenylalanine 0.12mg 0.15mg Enoki mushrooms
Valine 0.149mg 0.23mg Enoki mushrooms
Histidine 0.073mg 0.07mg Vegetable
Saturated Fat 0.031g 0.02g Enoki mushrooms
Monounsaturated Fat 0.01g 0g Vegetable
Polyunsaturated fat 0.072g 0.09g Enoki mushrooms

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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
36%
Vegetable
31%
Enoki mushrooms
Minerals Daily Need Coverage Score
19%
Vegetable
21%
Enoki mushrooms

Comparison summary

Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 2.9g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 66)
Which food is cheaper?
Enoki mushrooms
Enoki mushrooms is cheaper (difference - $0.5)
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.
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.