Enoki Mushroom vs. Broccoli
Nutrition comparison of Enoki Mushroom and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
enoki mushroom
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in enoki mushroom and broccoli:
- Both enoki mushroom and broccoli are high in dietary fiber and potassium.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
- Enoki mushroom has more thiamin, niacin and pantothenic acid.
USDA sources for nutritional information: Enoki Mushroom (Mushrooms, enoki, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Enoki mushroom and broccoli contain similar amounts of calories - enoki mushroom has 37 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, enoki mushroom is heavier in carbs and similar to broccoli for protein and fat. Enoki mushroom has a macronutrient ratio of 24:70:6 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Enoki Mushroom | Broccoli | |
|---|---|---|
| Protein | 24% | 27% |
| Carbohydrates | 70% | 64% |
| Fat | 6% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Enoki mushroom and broccoli contain similar amounts of carbs - enoki mushroom has 7.8g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both enoki mushroom and broccoli are high in dietary fiber. Enoki mushroom has a little more dietary fiber (4%) than broccoli by weight - enoki mushroom has 2.7g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Enoki mushroom and broccoli contain similar amounts of sugar - enoki mushroom has 0.22g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Enoki mushroom and broccoli contain similar amounts of protein - enoki mushroom has 2.7g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both enoki mushroom and broccoli are low in saturated fat - enoki mushroom has 0.03g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than enoki mushroom - broccoli has 89.2mg of Vitamin C per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than enoki mushroom - broccoli has 31ug of Vitamin A per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin D
Enoki mushroom has more Vitamin D than broccoli - enoki mushroom has 5iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Enoki mushroom and broccoli contain similar amounts of Vitamin E - enoki mushroom has 0.01mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than enoki mushroom - broccoli has 101.6ug 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 broccoli contain significant amounts of riboflavin, Vitamin B6 and folate.
| Enoki Mushroom | Broccoli | |
|---|---|---|
| Thiamin | 0.225 MG | 0.071 MG |
| Riboflavin | 0.2 MG | 0.117 MG |
| Niacin | 7.032 MG | 0.639 MG |
| Pantothenic acid | 1.35 MG | 0.573 MG |
| Vitamin B6 | 0.1 MG | 0.175 MG |
| Folate | 48 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has more calcium than enoki mushroom - broccoli has 47mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.
iron
Enoki mushroom has 58% more iron than broccoli - enoki mushroom has 1.2mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both enoki mushroom and broccoli are high in potassium. Enoki mushroom has 14% more potassium than broccoli - enoki mushroom has 359mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both enoki mushroom and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Enoki Mushroom | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.041 G | 0.0215 G |
| Total | 0.041 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both enoki mushroom and broccoli contain significant amounts of linoleic acid.
| Enoki Mushroom | Broccoli | |
|---|---|---|
| linoleic acid | 0.082 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.082 G | 0.055 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 Broccoli .
Note: The specific food items compared are: Enoki Mushroom (Mushrooms, enoki, raw) and Broccoli (Broccoli, raw) .
Enoki Mushroom g
()
|
Daily Values (%) |
Broccoli 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 % |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
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% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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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% |
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| 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 broccoli contain more calories in 100 grams?Enoki mushroom and broccoli contain similar amounts of calories - enoki mushroom has 37 calories in 100g and broccoli has 34 calories.
Does enoki mushroom or broccoli have more carbohydrates?
By weight, enoki mushroom and broccoli contain similar amounts of carbs - enoki mushroom has 7.8g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does enoki mushroom or broccoli contain more potassium?
Both enoki mushroom and broccoli are high in potassium. Enoki mushroom has 10% more potassium than broccoli - enoki mushroom has 359mg of potassium in 100 grams and broccoli has 316mg of potassium.