Enoki Mushroom vs. Okra
Nutrition comparison of Enoki Mushroom and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
enoki mushroom
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in enoki mushroom and okra:
- Both okra and enoki mushroom are high in dietary fiber and potassium.
- Enoki mushroom has more riboflavin, niacin and pantothenic acid, however, okra contains more Vitamin B6.
- Okra is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Enoki Mushroom (Mushrooms, enoki, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and enoki mushroom contain similar amounts of calories - okra has 33 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 okra for protein. Enoki mushroom has a macronutrient ratio of 20:80:0 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Enoki Mushroom | Okra | |
|---|---|---|
| Protein | 20% | 19% |
| Carbohydrates | 80% | 76% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and enoki mushroom contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and enoki mushroom has 7.8g of carbohydrates.
dietary fiber
Both okra and enoki mushroom are high in dietary fiber. Okra has 19% more dietary fiber than enoki mushroom - okra has 3.2g of dietary fiber per 100 grams and enoki mushroom has 2.7g of dietary fiber.
sugar
Okra and enoki mushroom contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and enoki mushroom has 0.22g of sugar.
Protein
protein
Okra and enoki mushroom contain similar amounts of protein - okra has 1.9g of protein per 100 grams and enoki mushroom has 2.7g of protein.
Fat
saturated fat
Both okra and enoki mushroom are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and enoki mushroom has 0.03g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than enoki mushroom - okra has 23mg of Vitamin C per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin A
Okra has more Vitamin A than enoki mushroom - okra has 36ug of Vitamin A per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin D
Enoki mushroom has more Vitamin D than okra - enoki mushroom has 5iu of Vitamin D per 100 grams and okra does not contain significant amounts.
Vitamin E
Okra and enoki mushroom contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and enoki mushroom has 0.01mg of Vitamin E.
Vitamin K
Okra has more Vitamin K than enoki mushroom - okra has 31.3ug of Vitamin K per 100 grams and enoki mushroom does not contain significant amounts.
The B Vitamins
Enoki mushroom has more riboflavin, niacin and pantothenic acid, however, okra contains more Vitamin B6. Both enoki mushroom and okra contain significant amounts of thiamin and folate.
| Enoki Mushroom | Okra | |
|---|---|---|
| Thiamin | 0.225 MG | 0.2 MG |
| Riboflavin | 0.2 MG | 0.06 MG |
| Niacin | 7.032 MG | 1 MG |
| Pantothenic acid | 1.35 MG | 0.245 MG |
| Vitamin B6 | 0.1 MG | 0.215 MG |
| Folate | 48 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has more calcium than enoki mushroom - okra has 82mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.
iron
Enoki mushroom has 85% more iron than okra - okra has 0.62mg of iron per 100 grams and enoki mushroom has 1.2mg of iron.
potassium
Both okra and enoki mushroom are high in potassium. Enoki mushroom has 20% more potassium than okra - okra has 299mg of potassium per 100 grams and enoki mushroom has 359mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, enoki mushroom has more alpha linoleic acid (ALA) than okra per 100 grams.
| Enoki Mushroom | Okra | |
|---|---|---|
| alpha linoleic acid | 0.041 G | 0.001 G |
| Total | 0.041 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, enoki mushroom has more linoleic acid than okra per 100 grams.
| Enoki Mushroom | Okra | |
|---|---|---|
| linoleic acid | 0.082 G | 0.026 G |
| Total | 0.082 G | 0.026 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 Okra (Okra, raw) .
Enoki Mushroom g
()
|
Daily Values (%) |
Okra 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 okra or enoki mushroom contain more calories in 100 grams?Okra and enoki mushroom contain similar amounts of calories - okra has 33 calories in 100g and enoki mushroom has 37 calories.
Does okra or enoki mushroom have more carbohydrates?
By weight, okra and enoki mushroom contain similar amounts of carbs - okra has 7.5g of carbs for 100g and enoki mushroom has 7.8g of carbohydrates.
Does okra or enoki mushroom contain more calcium?
Okra is a rich source of calcium and it has more calcium than enoki mushroom - okra has 82mg of calcium in 100 grams and enoki mushroom does not contain significant amounts.
Does okra or enoki mushroom contain more potassium?
Both okra and enoki mushroom are high in potassium. Enoki mushroom has 20% more potassium than okra - okra has 299mg of potassium in 100 grams and enoki mushroom has 359mg of potassium.