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  6. Winter squash vs. Enoki mushrooms

Winter squash vs. Enoki mushrooms — In-Depth Nutrition Comparison

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The main differences between Winter squash and Enoki mushrooms

  • Winter squash has more Vitamin C, however, Enoki mushrooms has more Vitamin B3, Vitamin B5, Vitamin B1, Phosphorus, Vitamin B2, Iron, Folate, and Choline.
  • Daily need coverage for Vitamin B3 from Enoki mushrooms is 41% higher.

Food types used in this article are Squash, winter, all varieties, cooked, baked, without salt and Mushrooms, enoki, raw.

Infographic

Winter squash 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.
Winter squash
Winter squash
3
:
7
Enoki mushrooms
Enoki mushrooms
Contains more Calcium +∞%
Contains less Sodium -66.7%
Contains more Manganese +149.3%
Contains more Iron +161.4%
Contains more Magnesium +23.1%
Contains more Phosphorus +452.6%
Contains more Potassium +49%
Contains more Zinc +195.5%
Contains more Copper +30.5%
Contains more Selenium +450%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
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 less Sodium -66.7%
Contains more Manganese +149.3%
Contains more Iron +161.4%
Contains more Magnesium +23.1%
Contains more Phosphorus +452.6%
Contains more Potassium +49%
Contains more Zinc +195.5%
Contains more Copper +30.5%
Contains more Selenium +450%

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.
Winter squash
Winter squash
5
:
6
Enoki mushrooms
Enoki mushrooms
Contains more Vitamin E +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +61%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1306.3%
Contains more Vitamin B2 +198.5%
Contains more Vitamin B3 +1320.6%
Contains more Vitamin B5 +476.9%
Contains more Folate +140%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +61%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1306.3%
Contains more Vitamin B2 +198.5%
Contains more Vitamin B3 +1320.6%
Contains more Vitamin B5 +476.9%
Contains more Folate +140%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
3
:
2
Enoki mushrooms
Enoki mushrooms
Contains more Fats +20.7%
Contains more Carbs +13.3%
Contains more Protein +198.9%
Contains more Other +28.6%
Equal in Water - 88.34
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 Fats +20.7%
Contains more Carbs +13.3%
Contains more Protein +198.9%
Contains more Other +28.6%
Equal in Water - 88.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Enoki mushrooms
Enoki mushrooms
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +63.3%
Contains less Saturated Fat -72.2%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 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 +63.3%
Contains less Saturated Fat -72.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Enoki mushrooms Opinion
Net carbs 6.05g 5.11g Winter squash
Protein 0.89g 2.66g Enoki mushrooms
Fats 0.35g 0.29g Winter squash
Carbs 8.85g 7.81g Winter squash
Calories 37kcal 37kcal
Sugar 3.3g 0.22g Enoki mushrooms
Fiber 2.8g 2.7g Winter squash
Calcium 22mg 0mg Winter squash
Iron 0.44mg 1.15mg Enoki mushrooms
Magnesium 13mg 16mg Enoki mushrooms
Phosphorus 19mg 105mg Enoki mushrooms
Potassium 241mg 359mg Enoki mushrooms
Sodium 1mg 3mg Winter squash
Zinc 0.22mg 0.65mg Enoki mushrooms
Copper 0.082mg 0.107mg Enoki mushrooms
Manganese 0.187mg 0.075mg Winter squash
Selenium 0.4µg 2.2µg Enoki mushrooms
Vitamin A 5223IU Winter squash
Vitamin A RAE 261µg Winter squash
Vitamin E 0.12mg 0.01mg Winter squash
Vitamin D 0IU 5IU Enoki mushrooms
Vitamin D 0µg 0.1µg Enoki mushrooms
Vitamin C 9.6mg 0mg Winter squash
Vitamin B1 0.016mg 0.225mg Enoki mushrooms
Vitamin B2 0.067mg 0.2mg Enoki mushrooms
Vitamin B3 0.495mg 7.032mg Enoki mushrooms
Vitamin B5 0.234mg 1.35mg Enoki mushrooms
Vitamin B6 0.161mg 0.1mg Winter squash
Folate 20µg 48µg Enoki mushrooms
Vitamin K 4.4µg 0µg Winter squash
Tryptophan 0.013mg 0.04mg Enoki mushrooms
Threonine 0.027mg 0.11mg Enoki mushrooms
Isoleucine 0.035mg 0.09mg Enoki mushrooms
Leucine 0.05mg 0.13mg Enoki mushrooms
Lysine 0.033mg 0.13mg Enoki mushrooms
Methionine 0.011mg 0.03mg Enoki mushrooms
Phenylalanine 0.035mg 0.15mg Enoki mushrooms
Valine 0.038mg 0.23mg Enoki mushrooms
Histidine 0.017mg 0.07mg Enoki mushrooms
Saturated Fat 0.072g 0.02g Enoki mushrooms
Monounsaturated Fat 0.026g 0g Winter squash
Polyunsaturated fat 0.147g 0.09g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Enoki mushrooms
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
38%
Winter squash
31%
Enoki mushrooms
Minerals Daily Need Coverage Score
12%
Winter squash
21%
Enoki mushrooms

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 3.08g)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Enoki mushrooms
Enoki mushrooms is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.