Enoki Mushroom vs. Chickpeas
Nutrition comparison of Enoki Mushroom and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
enoki mushroom
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in enoki mushroom and chickpeas:
- Both enoki mushroom and chickpeas are high in dietary fiber and potassium.
- Chickpea is a great source of calcium, iron and protein.
- Enoki mushroom has 20.8 times less sugar than chickpea.
- Enoki mushroom has 72% less carbohydrates than chickpea.
- Enoki mushroom has more riboflavin, niacin and pantothenic acid, however, chickpea contains more folate.
USDA sources for nutritional information: Enoki Mushroom (Mushrooms, enoki, raw) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and enoki mushroom has 77% less calories than chickpea - enoki mushroom has 37 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, enoki mushroom is heavier in carbs, lighter in fat and similar to chickpeas for protein. Enoki mushroom has a macronutrient ratio of 20:80:0 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Enoki Mushroom | Chickpeas | |
|---|---|---|
| Protein | 20% | 21% |
| Carbohydrates | 80% | 65% |
| Fat | ~ | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Enoki mushroom has 72% less carbohydrates than chickpea - enoki mushroom has 7.8g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both enoki mushroom and chickpeas are high in dietary fiber. Chickpea has 181% more dietary fiber than enoki mushroom - enoki mushroom has 2.7g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Enoki mushroom has 20.8 times less sugar than chickpea - enoki mushroom has 0.22g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 233% more protein than enoki mushroom - enoki mushroom has 2.7g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both enoki mushroom and chickpeas are low in saturated fat - enoki mushroom has 0.03g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than enoki mushroom - chickpea has 1.3mg of Vitamin C per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin A
Chickpeas and enoki mushroom contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin D
Enoki mushroom has more Vitamin D than chickpea - enoki mushroom has 5iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Enoki mushroom and chickpeas contain similar amounts of Vitamin E - enoki mushroom has 0.01mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Chickpeas and enoki mushroom contain similar amounts of Vitamin K - chickpea has 4ug 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, chickpea contains more folate. Both enoki mushroom and chickpeas contain significant amounts of thiamin and Vitamin B6.
| Enoki Mushroom | Chickpeas | |
|---|---|---|
| Thiamin | 0.225 MG | 0.116 MG |
| Riboflavin | 0.2 MG | 0.063 MG |
| Niacin | 7.032 MG | 0.526 MG |
| Pantothenic acid | 1.35 MG | 0.286 MG |
| Vitamin B6 | 0.1 MG | 0.139 MG |
| Folate | 48 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has more calcium than enoki mushroom - chickpea has 49mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.
iron
Chickpea is a great source of iron and it has 151% more iron than enoki mushroom - enoki mushroom has 1.2mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both enoki mushroom and chickpeas are high in potassium. Enoki mushroom has 23% more potassium than chickpea - enoki mushroom has 359mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both enoki mushroom and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Enoki Mushroom | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.041 G | 0.043 G |
| Total | 0.041 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than enoki mushroom per 100 grams.
| Enoki Mushroom | Chickpeas | |
|---|---|---|
| linoleic acid | 0.082 G | 1.113 G |
| Total | 0.082 G | 1.113 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 Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Enoki Mushroom g
()
|
Daily Values (%) |
Cooked Chickpeas 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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
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 enoki mushroom or chickpeas contain more calories in 100 grams?Chickpea is high in calories and enoki mushroom has 80% less calories than chickpea - enoki mushroom has 37 calories in 100g and chickpea has 164 calories.
Does enoki mushroom or chickpeas have more carbohydrates?
By weight, enoki mushroom has 70% fewer carbohydrates than chickpea - enoki mushroom has 7.8g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does enoki mushroom or chickpeas contain more potassium?
Both enoki mushroom and chickpeas are high in potassium. Enoki mushroom has 20% more potassium than chickpea - enoki mushroom has 359mg of potassium in 100 grams and chickpea has 291mg of potassium.