Enoki Mushroom vs. Iceberg Lettuce
Nutrition comparison of Enoki Mushroom and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
enoki mushroom
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in enoki mushroom and iceberg lettuce:
- Enoki mushroom has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Enoki mushroom is a great source of dietary fiber.
- Enoki mushroom is an excellent source of potassium.
- Iceberg lettuce has 62% less calories than enoki mushroom.
USDA sources for nutritional information: Enoki Mushroom (Mushrooms, enoki, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has 62% less calories than enoki mushroom - iceberg lettuce has 14 calories per 100 grams and enoki mushroom has 37 calories.
For macronutrient ratios, enoki mushroom is heavier in carbs, lighter in fat and similar to iceberg lettuce for protein. Enoki mushroom has a macronutrient ratio of 20:80:0 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Enoki Mushroom | Iceberg Lettuce | |
|---|---|---|
| Protein | 20% | 21% |
| Carbohydrates | 80% | 72% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce and enoki mushroom contain similar amounts of carbs - iceberg lettuce has 3g of total carbs per 100 grams and enoki mushroom has 7.8g of carbohydrates.
dietary fiber
Enoki mushroom is a great source of dietary fiber and it has 125% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and enoki mushroom has 2.7g of dietary fiber.
sugar
Iceberg lettuce and enoki mushroom contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and enoki mushroom has 0.22g of sugar.
Protein
protein
Enoki mushroom has 196% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and enoki mushroom has 2.7g of protein.
Fat
saturated fat
Both iceberg lettuce and enoki mushroom are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and enoki mushroom has 0.03g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than enoki mushroom - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin A
Iceberg lettuce has more Vitamin A than enoki mushroom - iceberg lettuce has 25ug of Vitamin A per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin D
Enoki mushroom has more Vitamin D than iceberg lettuce - enoki mushroom has 5iu of Vitamin D per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamin E
Iceberg lettuce and enoki mushroom contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and enoki mushroom has 0.01mg of Vitamin E.
Vitamin K
Iceberg lettuce has more Vitamin K than enoki mushroom - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and enoki mushroom does not contain significant amounts.
The B Vitamins
Enoki mushroom has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both enoki mushroom and iceberg lettuce contain significant amounts of folate.
| Enoki Mushroom | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.225 MG | 0.041 MG |
| Riboflavin | 0.2 MG | 0.025 MG |
| Niacin | 7.032 MG | 0.123 MG |
| Pantothenic acid | 1.35 MG | 0.091 MG |
| Vitamin B6 | 0.1 MG | 0.042 MG |
| Folate | 48 UG | 29 UG |
Minerals
calcium
Iceberg lettuce has more calcium than enoki mushroom - iceberg lettuce has 18mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.
iron
Enoki mushroom has 180% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and enoki mushroom has 1.2mg of iron.
potassium
Enoki mushroom is an excellent source of potassium and it has 155% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and enoki mushroom has 359mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both enoki mushroom and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Enoki Mushroom | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.041 G | 0.052 G |
| Total | 0.041 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, enoki mushroom has more linoleic acid than iceberg lettuce per 100 grams.
| Enoki Mushroom | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.082 G | 0.021 G |
| Total | 0.082 G | 0.021 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: Enoki Mushroom (Mushrooms, enoki, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Enoki Mushroom g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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% |
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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% |
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| 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 iceberg lettuce or enoki mushroom contain more calories in 100 grams?Iceberg lettuce has 60% less calories than enoki mushroom - iceberg lettuce has 14 calories in 100g and enoki mushroom has 37 calories.
Does iceberg lettuce or enoki mushroom have more carbohydrates?
By weight, iceberg lettuce and enoki mushroom contain similar amounts of carbs - iceberg lettuce has 3g of carbs for 100g and enoki mushroom has 7.8g of carbohydrates.
Does iceberg lettuce or enoki mushroom contain more potassium?
Enoki mushroom is a rich source of potassium and it has 160% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and enoki mushroom has 359mg of potassium.