Enoki Mushroom vs. Maitake Mushroom
Nutrition comparison of Enoki Mushroom and Maitake Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
enoki mushroom
versus
maitake mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in enoki mushroom and maitake mushroom:
- Both enoki mushroom and maitake mushroom are high in dietary fiber and potassium.
- Enoki mushroom has more niacin, pantothenic acid and folate.
- Maitake mushroom is an excellent source of Vitamin D.
USDA sources for nutritional information: Enoki Mushroom (Mushrooms, enoki, raw) and Maitake Mushroom (Mushrooms, maitake, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Enoki mushroom and maitake mushroom contain similar amounts of calories - enoki mushroom has 37 calories per 100 grams and maitake mushroom has 31 calories.
For macronutrient ratios, enoki mushroom is heavier in carbs and similar to maitake mushroom for protein and fat. Enoki mushroom has a macronutrient ratio of 20:80:0 and for maitake mushroom, 22:75:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Enoki Mushroom | Maitake Mushroom | |
|---|---|---|
| Protein | 20% | 22% |
| Carbohydrates | 80% | 75% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Enoki mushroom and maitake mushroom contain similar amounts of carbs - enoki mushroom has 7.8g of total carbs per 100 grams and maitake mushroom has 7g of carbohydrates.
dietary fiber
Both enoki mushroom and maitake mushroom are high in dietary fiber. is very similar to enoki mushroom for dietary fiber - enoki mushroom has 2.7g of dietary fiber per 100 grams and maitake mushroom has 2.7g of dietary fiber.
sugar
Enoki mushroom and maitake mushroom contain similar amounts of sugar - enoki mushroom has 0.22g of sugar per 100 grams and maitake mushroom has 2.1g of sugar.
Protein
protein
Enoki mushroom and maitake mushroom contain similar amounts of protein - enoki mushroom has 2.7g of protein per 100 grams and maitake mushroom has 1.9g of protein.
Fat
saturated fat
Both enoki mushroom and maitake mushroom are low in saturated fat - enoki mushroom has 0.03g of saturated fat per 100 grams and maitake mushroom has 0.03g of saturated fat.
Vitamins
Vitamin D
Maitake mushroom is an excellent source of Vitamin D and it has 223 times more Vitamin D than enoki mushroom - enoki mushroom has 5iu of Vitamin D per 100 grams and maitake mushroom has 1123iu of Vitamin D.
Vitamin E
Enoki mushroom and maitake mushroom contain similar amounts of Vitamin E - enoki mushroom has 0.01mg of Vitamin E per 100 grams and maitake mushroom has 0.01mg of Vitamin E.
The B Vitamins
Enoki mushroom has more niacin, pantothenic acid and folate. Both enoki mushroom and maitake mushroom contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Enoki Mushroom | Maitake Mushroom | |
|---|---|---|
| Thiamin | 0.225 MG | 0.146 MG |
| Riboflavin | 0.2 MG | 0.242 MG |
| Niacin | 7.032 MG | 0.6585 MG |
| Pantothenic acid | 1.35 MG | 0.27 MG |
| Vitamin B6 | 0.1 MG | 0.056 MG |
| Folate | 48 UG | 21 UG |
Minerals
calcium
Maitake mushroom and enoki mushroom contain similar amounts of calcium - maitake mushroom has 1mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.
iron
Enoki mushroom has 283% more iron than maitake mushroom - enoki mushroom has 1.2mg of iron per 100 grams and maitake mushroom has 0.3mg of iron.
potassium
Both enoki mushroom and maitake mushroom are high in potassium. Enoki mushroom has 76% more potassium than maitake mushroom - enoki mushroom has 359mg of potassium per 100 grams and maitake mushroom has 204mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both enoki mushroom and maitake mushroom contain significant amounts of linoleic acid.
| Enoki Mushroom | Maitake Mushroom | |
|---|---|---|
| linoleic acid | 0.082 G | 0.09 G |
| Total | 0.082 G | 0.09 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 Maitake Mushroom (Mushrooms, maitake, raw) .
Enoki Mushroom g
()
|
Daily Values (%) |
Maitake Mushroom 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 % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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 % |
|
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% |
|
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% |
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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 maitake mushroom contain more calories in 100 grams?Enoki mushroom and maitake mushroom contain similar amounts of calories - enoki mushroom has 37 calories in 100g and maitake mushroom has 31 calories.
Does enoki mushroom or maitake mushroom have more carbohydrates?
By weight, enoki mushroom and maitake mushroom contain similar amounts of carbs - enoki mushroom has 7.8g of carbs for 100g and maitake mushroom has 7g of carbohydrates.
Does enoki mushroom or maitake mushroom contain more potassium?
Both enoki mushroom and maitake mushroom are high in potassium. Enoki mushroom has 80% more potassium than maitake mushroom - enoki mushroom has 359mg of potassium in 100 grams and maitake mushroom has 204mg of potassium.