Enoki Mushroom vs. Bean Sprouts
Nutrition comparison of Enoki Mushroom and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
enoki mushroom
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in enoki mushroom and bean sprouts:
- Bean sprout is a great source of Vitamin C.
- Enoki mushroom has more thiamin, niacin and pantothenic acid.
- Enoki mushroom is a great source of dietary fiber.
- Enoki mushroom is an excellent source of potassium.
USDA sources for nutritional information: Enoki Mushroom (Mushrooms, enoki, raw) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Enoki mushroom and bean sprouts contain similar amounts of calories - enoki mushroom has 37 calories per 100 grams and bean sprout has 30 calories.
For macronutrient ratios, enoki mushroom is lighter in protein, heavier in carbs and lighter in fat compared to bean sprouts per calorie. Enoki mushroom has a macronutrient ratio of 20:80:0 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Enoki Mushroom | Bean Sprouts | |
|---|---|---|
| Protein | 20% | 33% |
| Carbohydrates | 80% | 63% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Enoki mushroom and bean sprouts contain similar amounts of carbs - enoki mushroom has 7.8g of total carbs per 100 grams and bean sprout has 5.9g of carbohydrates.
dietary fiber
Enoki mushroom is a great source of dietary fiber and it has 50% more dietary fiber than bean sprout - enoki mushroom has 2.7g of dietary fiber per 100 grams and bean sprout has 1.8g of dietary fiber.
sugar
Enoki mushroom and bean sprouts contain similar amounts of sugar - enoki mushroom has 0.22g of sugar per 100 grams and bean sprout has 4.1g of sugar.
Protein
protein
Enoki mushroom and bean sprouts contain similar amounts of protein - enoki mushroom has 2.7g of protein per 100 grams and bean sprout has 3g of protein.
Fat
saturated fat
Both enoki mushroom and bean sprouts are low in saturated fat - enoki mushroom has 0.03g of saturated fat per 100 grams and bean sprout has 0.05g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than enoki mushroom - bean sprout has 13.2mg of Vitamin C per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin A
Bean sprouts and enoki mushroom contain similar amounts of Vitamin A - bean sprout 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 bean sprout - enoki mushroom has 5iu of Vitamin D per 100 grams and bean sprout does not contain significant amounts.
Vitamin E
Enoki mushroom and bean sprouts contain similar amounts of Vitamin E - enoki mushroom has 0.01mg of Vitamin E per 100 grams and bean sprout has 0.1mg of Vitamin E.
Vitamin K
Bean sprout has more Vitamin K than enoki mushroom - bean sprout has 33ug of Vitamin K per 100 grams and enoki mushroom does not contain significant amounts.
The B Vitamins
Enoki mushroom has more thiamin, niacin and pantothenic acid. Both enoki mushroom and bean sprouts contain significant amounts of riboflavin, Vitamin B6 and folate.
| Enoki Mushroom | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.225 MG | 0.084 MG |
| Riboflavin | 0.2 MG | 0.124 MG |
| Niacin | 7.032 MG | 0.749 MG |
| Pantothenic acid | 1.35 MG | 0.38 MG |
| Vitamin B6 | 0.1 MG | 0.088 MG |
| Folate | 48 UG | 61 UG |
Minerals
calcium
Bean sprout has more calcium than enoki mushroom - bean sprout has 13mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.
iron
Enoki mushroom and bean sprouts contain similar amounts of iron - enoki mushroom has 1.2mg of iron per 100 grams and bean sprout has 0.91mg of iron.
potassium
Enoki mushroom is an excellent source of potassium and it has 141% more potassium than bean sprout - enoki mushroom has 359mg of potassium per 100 grams and bean sprout has 149mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, enoki mushroom has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Enoki Mushroom | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.041 G | 0.016 G |
| Total | 0.041 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, both enoki mushroom and bean sprouts contain significant amounts of linoleic acid.
| Enoki Mushroom | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.082 G | 0.042 G |
| Total | 0.082 G | 0.042 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 Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Enoki Mushroom g
()
|
Daily Values (%) |
Bean Sprouts 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 % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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% |
|
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 % |
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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 enoki mushroom or bean sprouts contain more calories in 100 grams?Enoki mushroom and bean sprouts contain similar amounts of calories - enoki mushroom has 37 calories in 100g and bean sprout has 30 calories.
Is enoki mushroom or bean sprouts better for protein?
Enoki mushroom and bean sprouts contain similar amounts of protein - enoki mushroom has 2.7g of protein per 100 grams and bean sprout has 3g of protein.
Does enoki mushroom or bean sprouts have more carbohydrates?
By weight, enoki mushroom and bean sprouts contain similar amounts of carbs - enoki mushroom has 7.8g of carbs for 100g and bean sprout has 5.9g of carbohydrates.
Does enoki mushroom or bean sprouts contain more potassium?
Enoki mushroom is a rich source of potassium and it has 140% more potassium than bean sprout - enoki mushroom has 359mg of potassium in 100 grams and bean sprout has 149mg of potassium.