Enoki Mushroom vs. Edamame
Nutrition comparison of Enoki Mushroom and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
enoki mushroom
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in enoki mushroom and edamame:
- Both edamame and enoki mushroom are high in dietary fiber and potassium.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
- Enoki mushroom has more niacin and pantothenic acid, however, edamame contains more folate.
USDA sources for nutritional information: Enoki Mushroom (Mushrooms, enoki, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and enoki mushroom has 69% less calories than edamame - edamame has 121 calories per 100 grams and enoki mushroom has 37 calories.
For macronutrient ratios, enoki mushroom is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Enoki mushroom has a macronutrient ratio of 20:80:0 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Enoki Mushroom | Edamame | |
|---|---|---|
| Protein | 20% | 37% |
| Carbohydrates | 80% | 27% |
| Fat | ~ | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and enoki mushroom contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and enoki mushroom has 7.8g of carbohydrates.
dietary fiber
Both edamame and enoki mushroom are high in dietary fiber. Edamame has 93% more dietary fiber than enoki mushroom - edamame has 5.2g of dietary fiber per 100 grams and enoki mushroom has 2.7g of dietary fiber.
sugar
Edamame and enoki mushroom contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and enoki mushroom has 0.22g of sugar.
Protein
protein
Edamame is a great source of protein and it has 348% more protein than enoki mushroom - edamame has 11.9g of protein per 100 grams and enoki mushroom has 2.7g of protein.
Fat
saturated fat
Both edamame and enoki mushroom are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and enoki mushroom has 0.03g of saturated fat.
trans fat
Both edamame and enoki mushroom are low in trans fat - edamame has 0.01g of trans fat per 100 grams and enoki mushroom does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than enoki mushroom - edamame has 6.1mg of Vitamin C per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than enoki mushroom - edamame has 15ug of Vitamin A per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin D
Enoki mushroom has more Vitamin D than edamame - enoki mushroom has 5iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and enoki mushroom contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and enoki mushroom has 0.01mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than enoki mushroom - edamame has 26.7ug of Vitamin K per 100 grams and enoki mushroom does not contain significant amounts.
The B Vitamins
Enoki mushroom has more niacin and pantothenic acid, however, edamame contains more folate. Both enoki mushroom and edamame contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Enoki Mushroom | Edamame | |
|---|---|---|
| Thiamin | 0.225 MG | 0.2 MG |
| Riboflavin | 0.2 MG | 0.155 MG |
| Niacin | 7.032 MG | 0.915 MG |
| Pantothenic acid | 1.35 MG | 0.395 MG |
| Vitamin B6 | 0.1 MG | 0.1 MG |
| Folate | 48 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has more calcium than enoki mushroom - edamame has 63mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.
iron
Edamame is a great source of iron and it has 97% more iron than enoki mushroom - edamame has 2.3mg of iron per 100 grams and enoki mushroom has 1.2mg of iron.
potassium
Both edamame and enoki mushroom are high in potassium. Edamame has 21% more potassium than enoki mushroom - edamame has 436mg of potassium per 100 grams and enoki mushroom has 359mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than enoki mushroom per 100 grams.
| Enoki Mushroom | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.041 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.041 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than enoki mushroom per 100 grams.
| Enoki Mushroom | Edamame | |
|---|---|---|
| linoleic acid | 0.082 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.082 G | 1.794 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 Edamame (Edamame, frozen, prepared) .
Enoki Mushroom g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or enoki mushroom contain more calories in 100 grams?Edamame is high in calories and enoki mushroom has 70% less calories than edamame - edamame has 121 calories in 100g and enoki mushroom has 37 calories.
Is edamame or enoki mushroom better for protein?
Edamame is a great source of protein and it has 350% more protein than enoki mushroom - edamame has 11.9g of protein per 100 grams and enoki mushroom has 2.7g of protein.
Does edamame or enoki mushroom have more carbohydrates?
By weight, edamame and enoki mushroom contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and enoki mushroom has 7.8g of carbohydrates.
Does edamame or enoki mushroom contain more calcium?
Edamame is a rich source of calcium and it has more calcium than enoki mushroom - edamame has 63mg of calcium in 100 grams and enoki mushroom does not contain significant amounts.
Does edamame or enoki mushroom contain more potassium?
Both edamame and enoki mushroom are high in potassium. Edamame has 20% more potassium than enoki mushroom - edamame has 436mg of potassium in 100 grams and enoki mushroom has 359mg of potassium.