Enoki Mushroom vs. White Mushroom
Nutrition comparison of Enoki Mushroom and White Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
enoki mushroom
versus
white mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in enoki mushroom and white mushroom:
- Both white mushroom and enoki mushroom are high in potassium.
- Enoki mushroom has more thiamin and folate, however, white mushroom contains more riboflavin and Vitamin B12.
- Enoki mushroom is a great source of dietary fiber.
USDA sources for nutritional information: Enoki Mushroom (Mushrooms, enoki, raw) and White Mushroom (Mushrooms, white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White mushroom and enoki mushroom contain similar amounts of calories - white mushroom has 22 calories per 100 grams and enoki mushroom has 37 calories.
For macronutrient ratios, enoki mushroom is much lighter in protein, much heavier in carbs and lighter in fat compared to white mushroom per calorie. Enoki mushroom has a macronutrient ratio of 20:80:0 and for white mushroom, 43:43:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Enoki Mushroom | White Mushroom | |
|---|---|---|
| Protein | 20% | 43% |
| Carbohydrates | 80% | 43% |
| Fat | ~ | 14% |
| Alcohol | ~ | ~ |
carbohydrates
White mushroom and enoki mushroom contain similar amounts of carbs - white mushroom has 3.3g 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 170% more dietary fiber than white mushroom - white mushroom has 1g of dietary fiber per 100 grams and enoki mushroom has 2.7g of dietary fiber.
sugar
White mushroom and enoki mushroom contain similar amounts of sugar - white mushroom has 2g of sugar per 100 grams and enoki mushroom has 0.22g of sugar.
Protein
protein
White mushroom and enoki mushroom contain similar amounts of protein - white mushroom has 3.1g of protein per 100 grams and enoki mushroom has 2.7g of protein.
Fat
saturated fat
Both white mushroom and enoki mushroom are low in saturated fat - white mushroom has 0.05g of saturated fat per 100 grams and enoki mushroom has 0.03g of saturated fat.
Vitamins
Vitamin C
White mushroom has more Vitamin C than enoki mushroom - white mushroom has 2.1mg of Vitamin C per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin D
White mushroom and enoki mushroom contain similar amounts of Vitamin D - white mushroom has 7iu of Vitamin D per 100 grams and enoki mushroom has 5iu of Vitamin D.
Vitamin E
White mushroom and enoki mushroom contain similar amounts of Vitamin E - white mushroom has 0.01mg of Vitamin E per 100 grams and enoki mushroom has 0.01mg of Vitamin E.
The B Vitamins
Enoki mushroom has more thiamin and folate, however, white mushroom contains more riboflavin and Vitamin B12. Both enoki mushroom and white mushroom contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Enoki Mushroom | White Mushroom | |
|---|---|---|
| Thiamin | 0.225 MG | 0.081 MG |
| Riboflavin | 0.2 MG | 0.402 MG |
| Niacin | 7.032 MG | 3.607 MG |
| Pantothenic acid | 1.35 MG | 1.497 MG |
| Vitamin B6 | 0.1 MG | 0.104 MG |
| Folate | 48 UG | 17 UG |
| Vitamin B12 | ~ | 0.04 UG |
Minerals
calcium
White mushroom has more calcium than enoki mushroom - white mushroom has 3mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.
iron
Enoki mushroom has 130% more iron than white mushroom - white mushroom has 0.5mg of iron per 100 grams and enoki mushroom has 1.2mg of iron.
potassium
Both white mushroom and enoki mushroom are high in potassium. Enoki mushroom has 13% more potassium than white mushroom - white mushroom has 318mg of potassium per 100 grams and enoki mushroom has 359mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both enoki mushroom and white mushroom contain significant amounts of linoleic acid.
| Enoki Mushroom | White Mushroom | |
|---|---|---|
| linoleic acid | 0.082 G | 0.16 G |
| Total | 0.082 G | 0.16 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 White Mushroom (Mushrooms, white, raw) .
Enoki Mushroom g
()
|
Daily Values (%) |
White Mushroom g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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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 white mushroom or enoki mushroom contain more calories in 100 grams?White mushroom and enoki mushroom contain similar amounts of calories - white mushroom has 22 calories in 100g and enoki mushroom has 37 calories.
Is white mushroom or enoki mushroom better for protein?
White mushroom and enoki mushroom contain similar amounts of protein - white mushroom has 3.1g of protein per 100 grams and enoki mushroom has 2.7g of protein.
Does white mushroom or enoki mushroom have more carbohydrates?
By weight, white mushroom and enoki mushroom contain similar amounts of carbs - white mushroom has 3.3g of carbs for 100g and enoki mushroom has 7.8g of carbohydrates.
Does white mushroom or enoki mushroom contain more potassium?
Both white mushroom and enoki mushroom are high in potassium. Enoki mushroom has 10% more potassium than white mushroom - white mushroom has 318mg of potassium in 100 grams and enoki mushroom has 359mg of potassium.