Brown Rice vs. Enoki Mushroom
Nutrition comparison of Cooked Brown Rice and Enoki Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
enoki mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and enoki mushroom:
- Enoki mushroom has 69% less carbohydrates than brown rice.
- Enoki mushroom has more riboflavin, niacin, pantothenic acid and folate.
- Enoki mushroom is a great source of dietary fiber.
- Enoki mushroom is an excellent source of potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Enoki Mushroom (Mushrooms, enoki, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and enoki mushroom has 70% less calories than brown rice - enoki mushroom has 37 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and heavier in fat compared to enoki mushroom per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for enoki mushroom, 20:80:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Enoki Mushroom | |
|---|---|---|
| Protein | 9% | 20% |
| Carbohydrates | 84% | 80% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Enoki mushroom has 69% less carbohydrates than brown rice - enoki mushroom has 7.8g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Enoki mushroom is a great source of dietary fiber and it has 69% more dietary fiber than brown rice - enoki mushroom has 2.7g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Enoki mushroom and brown rice contain similar amounts of sugar - enoki mushroom has 0.22g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Enoki mushroom and brown rice contain similar amounts of protein - enoki mushroom has 2.7g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both enoki mushroom and brown rice are low in saturated fat - enoki mushroom has 0.03g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin D
Enoki mushroom has more Vitamin D than brown rice - enoki mushroom has 5iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Enoki mushroom and brown rice contain similar amounts of Vitamin E - enoki mushroom has 0.01mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Brown rice and enoki mushroom contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and enoki mushroom does not contain significant amounts.
The B Vitamins
Enoki mushroom has more riboflavin, niacin, pantothenic acid and folate. Both brown rice and enoki mushroom contain significant amounts of thiamin and Vitamin B6.
| Brown Rice | Enoki Mushroom | |
|---|---|---|
| Thiamin | 0.178 MG | 0.225 MG |
| Riboflavin | 0.069 MG | 0.2 MG |
| Niacin | 2.561 MG | 7.032 MG |
| Pantothenic acid | 0.38 MG | 1.35 MG |
| Vitamin B6 | 0.123 MG | 0.1 MG |
| Folate | 9 UG | 48 UG |
Minerals
calcium
Brown rice has more calcium than enoki mushroom - brown rice has 3mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.
iron
Enoki mushroom has 105% more iron than brown rice - enoki mushroom has 1.2mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Enoki mushroom is an excellent source of potassium and it has 317% more potassium than brown rice - enoki mushroom has 359mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, enoki mushroom has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Enoki Mushroom | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.041 G |
| Total | 0.011 G | 0.041 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than enoki mushroom per 100 grams.
| Brown Rice | Enoki Mushroom | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.082 G |
| Total | 0.359 G | 0.082 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Enoki Mushroom (Mushrooms, enoki, raw) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Enoki Mushroom g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does enoki mushroom or brown rice contain more calories in 100 grams?Brown rice is high in calories and enoki mushroom has 70% less calories than brown rice - enoki mushroom has 37 calories in 100g and brown rice has 123 calories.
Does enoki mushroom or brown rice have more carbohydrates?
By weight, enoki mushroom has 70% fewer carbohydrates than brown rice - enoki mushroom has 7.8g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does enoki mushroom or brown rice contain more potassium?
Enoki mushroom is a rich source of potassium and it has 320% more potassium than brown rice - enoki mushroom has 359mg of potassium in 100 grams and brown rice has 86mg of potassium.