Beech Mushroom vs. Enoki Mushroom
Nutrition comparison of Beech Mushroom and Enoki Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beech mushroom
versus
enoki mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beech mushroom and enoki mushroom:
- Both enoki mushroom and beech mushroom are high in potassium.
- Beech mushroom is an excellent source of Vitamin D.
- Enoki mushroom has more niacin, pantothenic acid and folate.
- Enoki mushroom is a great source of dietary fiber.
USDA sources for nutritional information: Beech Mushroom (Mushrooms, beech, raw) and Enoki Mushroom (Mushrooms, enoki, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Enoki mushroom and beech mushroom contain similar amounts of calories - enoki mushroom has 37 calories per 100 grams and beech mushroom has 35 calories.
For macronutrient ratios, beech mushroom is heavier in protein, lighter in carbs and heavier in fat compared to enoki mushroom per calorie. Beech mushroom has a macronutrient ratio of 25:72:4 and for enoki mushroom, 20:80:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beech Mushroom | Enoki Mushroom | |
|---|---|---|
| Protein | 25% | 20% |
| Carbohydrates | 72% | 80% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Enoki mushroom and beech mushroom contain similar amounts of carbs - enoki mushroom has 7.8g of total carbs per 100 grams and beech mushroom has 6g of carbohydrates.
dietary fiber
Enoki mushroom is a great source of dietary fiber and it has 26 times more dietary fiber than beech mushroom - enoki mushroom has 2.7g of dietary fiber per 100 grams and beech mushroom has 0.1g of dietary fiber.
sugar
Enoki mushroom and beech mushroom contain similar amounts of sugar - enoki mushroom has 0.22g of sugar per 100 grams and beech mushroom does not contain significant amounts.
Protein
protein
Enoki mushroom and beech mushroom contain similar amounts of protein - enoki mushroom has 2.7g of protein per 100 grams and beech mushroom has 2g of protein.
Fat
saturated fat
Both enoki mushroom and beech mushroom are low in saturated fat - enoki mushroom has 0.03g of saturated fat per 100 grams and beech mushroom has 0.01g of saturated fat.
Vitamins
Vitamin D
Beech mushroom is an excellent source of Vitamin D and it has 25 times more Vitamin D than enoki mushroom - enoki mushroom has 5iu of Vitamin D per 100 grams and beech mushroom has 130iu of Vitamin D.
Vitamin E
Enoki mushroom and beech mushroom contain similar amounts of Vitamin E - enoki mushroom has 0.01mg of Vitamin E per 100 grams and beech mushroom does not contain significant amounts.
The B Vitamins
Enoki mushroom has more niacin, pantothenic acid and folate. Both beech mushroom and enoki mushroom contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Beech Mushroom | Enoki Mushroom | |
|---|---|---|
| Thiamin | 0.12 MG | 0.225 MG |
| Riboflavin | 0.17 MG | 0.2 MG |
| Niacin | 0.671 MG | 7.032 MG |
| Pantothenic acid | 0.67 MG | 1.35 MG |
| Vitamin B6 | 0.104 MG | 0.1 MG |
| Folate | 9.1 UG | 48 UG |
Minerals
calcium
Beech mushroom has more calcium than enoki mushroom - beech mushroom has 3mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.
iron
Enoki mushroom has 475% more iron than beech mushroom - enoki mushroom has 1.2mg of iron per 100 grams and beech mushroom has 0.2mg of iron.
potassium
Both enoki mushroom and beech mushroom are high in potassium. Beech mushroom has 13% more potassium than enoki mushroom - enoki mushroom has 359mg of potassium per 100 grams and beech mushroom has 404mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both beech mushroom and enoki mushroom contain significant amounts of linoleic acid.
| Beech Mushroom | Enoki Mushroom | |
|---|---|---|
| linoleic acid | 0.09 G | 0.082 G |
| Total | 0.09 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: Beech Mushroom (Mushrooms, beech, raw) and Enoki Mushroom (Mushrooms, enoki, raw) .
Beech Mushroom g
()
|
Daily Values (%) |
Enoki Mushroom g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does enoki mushroom or beech mushroom contain more calories in 100 grams?Enoki mushroom and beech mushroom contain similar amounts of calories - enoki mushroom has 37 calories in 100g and beech mushroom has 35 calories.
Does enoki mushroom or beech mushroom have more carbohydrates?
By weight, enoki mushroom and beech mushroom contain similar amounts of carbs - enoki mushroom has 7.8g of carbs for 100g and beech mushroom has 6g of carbohydrates.
Does enoki mushroom or beech mushroom contain more potassium?
Both enoki mushroom and beech mushroom are high in potassium. Beech mushroom has 10% more potassium than enoki mushroom - enoki mushroom has 359mg of potassium in 100 grams and beech mushroom has 404mg of potassium.