Enoki Mushroom vs. Tofu

Nutrition comparison of Enoki Mushroom and Tofu

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of enoki mushroom versus tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in enoki mushroom and tofu:

  • Enoki mushroom has 51% less calories than tofu.
  • Enoki mushroom has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • Enoki mushroom is a great source of dietary fiber.
  • Enoki mushroom is an excellent source of potassium.
  • Tofu is a great source of protein.
  • Tofu is an excellent source of calcium and iron.
Detailed nutritional comparison of enoki mushroom and tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Enoki Mushroom (Mushrooms, enoki, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.

Image of Enoki Mushroom src
Image of Tofu src

Calories and Carbs

calories

Enoki mushroom has 51% less calories than tofu - enoki mushroom has 37 calories per 100 grams and tofu has 76 calories.

For macronutrient ratios, enoki mushroom is lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Enoki mushroom has a macronutrient ratio of 24:70:6 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Enoki Mushroom Tofu
Protein 24% 39%
Carbohydrates 70% 9%
Fat 6% 52%
Alcohol ~ ~

carbohydrates

Enoki mushroom and tofu contain similar amounts of carbs - enoki mushroom has 7.8g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.

dietary fiber

Enoki mushroom is a great source of dietary fiber and it has 800% more dietary fiber than tofu - enoki mushroom has 2.7g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.

sugar

Enoki mushroom and tofu contain similar amounts of sugar - enoki mushroom has 0.22g of sugar per 100 grams and tofu has 0.62g of sugar.

Protein

protein

Tofu is a great source of protein and it has 204% more protein than enoki mushroom - enoki mushroom has 2.7g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Both enoki mushroom and tofu are low in saturated fat - enoki mushroom has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

Vitamins

Vitamin C

Tofu and enoki mushroom contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and enoki mushroom does not contain significant amounts.

Vitamin A

Tofu has more Vitamin A than enoki mushroom - tofu has 25.5ug of Vitamin A per 100 grams and enoki mushroom does not contain significant amounts.

Vitamin D

Enoki mushroom has more Vitamin D than tofu - enoki mushroom has 5iu of Vitamin D per 100 grams and tofu does not contain significant amounts.

Vitamin E

Enoki mushroom and tofu contain similar amounts of Vitamin E - enoki mushroom has 0.01mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.

Vitamin K

Tofu and enoki mushroom contain similar amounts of Vitamin K - tofu has 2.4ug 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 folate. Both enoki mushroom and tofu contain significant amounts of Vitamin B6.

Enoki Mushroom Tofu
Thiamin 0.225 MG 0.081 MG
Riboflavin 0.2 MG 0.052 MG
Niacin 7.032 MG 0.195 MG
Pantothenic acid 1.35 MG 0.068 MG
Vitamin B6 0.1 MG 0.047 MG
Folate 48 UG 15 UG

Minerals

calcium

Tofu is an excellent source of calcium and it has more calcium than enoki mushroom - tofu has 350mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.

iron

Tofu is an excellent source of iron and it has 366% more iron than enoki mushroom - enoki mushroom has 1.2mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Enoki mushroom is an excellent source of potassium and it has 197% more potassium than tofu - enoki mushroom has 359mg of potassium per 100 grams and tofu has 121mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than enoki mushroom per 100 grams.

Enoki Mushroom Tofu
alpha linoleic acid 0.041 G 0.319 G
Total 0.041 G 0.319 G

omega 6s

Comparing omega-6 fatty acids, tofu has more linoleic acid than enoki mushroom per 100 grams.

Enoki Mushroom Tofu
linoleic acid 0.082 G 2.38 G
Total 0.082 G 2.38 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Enoki Mushroom or Tofu .

Note: The specific food items compared are: Enoki Mushroom (Mushrooms, enoki, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

Enoki Mushroom 100g

( 100 g )
Daily Values (%)

Tofu 100g

( 100 g )
37KCAL 2%
calories 105%
76KCAL 4%
7.8G 3%
311% carbohydrates
1.9G 1%
2.7G 11%
800% dietary fiber
0.3G 1%
0.22G sugar 182% 0.62G
0.29G 1%
total fat >999%
4.8G 8%
0.03G 0.2%
saturated fat >999%
0.69G 4%
monounsaturated fat >999% 1.1G
0.12G polyunsaturated fat >999% 2.7G
3MG 0.2%
sodium 133%
7MG 1%
Vitamins and Minerals
Vitamin A >999%
26UG 4%
Vitamin C >999%
0.1MG 0.1%
5IU 1%
>999% Vitamin D
calcium >999%
350MG 35%
1.2MG 6%
iron 350%
5.4MG 30%
16MG 5%
magnesium 87%
30MG 10%
359MG 16%
197% potassium
121MG 5%
0.23MG 21%
187% thiamin (Vit B1)
0.08MG 7%
0.2MG 18%
299% riboflavin (Vit B2)
0.05MG 5%
7MG 50%
>999% niacin (Vit B3)
0.2MG 1%
0.1MG 8%
100% Vitamin B6
0.05MG 4%
1.4MG 27%
>999% pantothenic acid (Vit B5)
0.07MG 1%
48UG 12%
220% folate (Vit B9)
15UG 4%
0.01MG 0.1%
Vitamin E
0.01MG 0.1%
Vitamin K >999%
2.4UG 3%
2.7G 5%
protein 200%
8.1G 16%
48MG 11%
66% choline
29MG 7%
0.11MG 9%
copper 73%
0.19MG 16%
0.08MG 4%
manganese 662%
0.61MG 34%
105MG 15%
8% phosphorus
97MG 14%
2.2UG 4%
selenium 305%
8.9UG 16%
0.65MG 8%
zinc 23%
0.8MG 10%
88G 4% Water 85G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does enoki mushroom or tofu contain more calories in 100 grams?
Enoki mushroom has 50% less calories than tofu - enoki mushroom has 37 calories in 100g and tofu has 76 calories.

Is enoki mushroom or tofu better for protein?
Tofu is a great source of protein and it has 200% more protein than enoki mushroom - enoki mushroom has 2.7g of protein per 100 grams and tofu has 8.1g of protein.

Does enoki mushroom or tofu have more carbohydrates?
By weight, enoki mushroom and tofu contain similar amounts of carbs - enoki mushroom has 7.8g of carbs for 100g and tofu has 1.9g of carbohydrates.

Does tofu or enoki mushroom contain more calcium?
Tofu is a rich source of calcium and it has more calcium than enoki mushroom - tofu has 350mg of calcium in 100 grams and enoki mushroom does not contain significant amounts.

Does enoki mushroom or tofu contain more iron?
Tofu is an abundant source of iron and it has 370% more iron than enoki mushroom - enoki mushroom has 1.2mg of iron in 100 grams and tofu has 5.4mg of iron.

Does enoki mushroom or tofu contain more potassium?
Enoki mushroom is a rich source of potassium and it has 200% more potassium than tofu - enoki mushroom has 359mg of potassium in 100 grams and tofu has 121mg of potassium.