Enoki Mushroom vs. Shiitake Mushroom
Nutrition comparison of Enoki Mushroom and Shiitake 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
shiitake mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in enoki mushroom and shiitake mushroom:
- Both shiitake mushroom and enoki mushroom are high in dietary fiber and potassium.
- Enoki mushroom has more thiamin and folate, however, shiitake mushroom contains more Vitamin B6.
USDA sources for nutritional information: Enoki Mushroom (Mushrooms, enoki, raw) and Shiitake Mushroom (Mushrooms, shiitake, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Shiitake mushroom and enoki mushroom contain similar amounts of calories - shiitake mushroom has 34 calories per 100 grams and enoki mushroom has 37 calories.
For macronutrient ratios, enoki mushroom is heavier in carbs, lighter in fat and similar to shiitake mushroom for protein. Enoki mushroom has a macronutrient ratio of 20:80:0 and for shiitake mushroom, 21:68:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Enoki Mushroom | Shiitake Mushroom | |
|---|---|---|
| Protein | 20% | 21% |
| Carbohydrates | 80% | 68% |
| Fat | ~ | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Shiitake mushroom and enoki mushroom contain similar amounts of carbs - shiitake mushroom has 6.8g of total carbs per 100 grams and enoki mushroom has 7.8g of carbohydrates.
dietary fiber
Both shiitake mushroom and enoki mushroom are high in dietary fiber. Shiitake mushroom is very similar to shiitake mushroom for dietary fiber - shiitake mushroom has 2.5g of dietary fiber per 100 grams and enoki mushroom has 2.7g of dietary fiber.
sugar
Shiitake mushroom and enoki mushroom contain similar amounts of sugar - shiitake mushroom has 2.4g of sugar per 100 grams and enoki mushroom has 0.22g of sugar.
Protein
protein
Shiitake mushroom and enoki mushroom contain similar amounts of protein - shiitake mushroom has 2.2g of protein per 100 grams and enoki mushroom has 2.7g of protein.
Fat
saturated fat
Both enoki mushroom and shiitake mushroom are low in saturated fat - enoki mushroom has 0.03g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin D
Shiitake mushroom and enoki mushroom contain similar amounts of Vitamin D - shiitake mushroom has 18iu of Vitamin D per 100 grams and enoki mushroom has 5iu of Vitamin D.
Vitamin E
Enoki mushroom and shiitake mushroom contain similar amounts of Vitamin E - enoki mushroom has 0.01mg of Vitamin E per 100 grams and shiitake mushroom does not contain significant amounts.
The B Vitamins
Enoki mushroom has more thiamin and folate, however, shiitake mushroom contains more Vitamin B6. Both enoki mushroom and shiitake mushroom contain significant amounts of riboflavin, niacin and pantothenic acid.
| Enoki Mushroom | Shiitake Mushroom | |
|---|---|---|
| Thiamin | 0.225 MG | 0.015 MG |
| Riboflavin | 0.2 MG | 0.217 MG |
| Niacin | 7.032 MG | 3.877 MG |
| Pantothenic acid | 1.35 MG | 1.5 MG |
| Vitamin B6 | 0.1 MG | 0.293 MG |
| Folate | 48 UG | 13 UG |
Minerals
calcium
Shiitake mushroom and enoki mushroom contain similar amounts of calcium - shiitake mushroom has 2mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.
iron
Enoki mushroom has 180% more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron per 100 grams and enoki mushroom has 1.2mg of iron.
potassium
Both shiitake mushroom and enoki mushroom are high in potassium. Enoki mushroom has 18% more potassium than shiitake mushroom - shiitake mushroom has 304mg of potassium per 100 grams and enoki mushroom has 359mg of potassium.
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 Shiitake Mushroom (Mushrooms, shiitake, raw) .
Enoki Mushroom g
()
|
Daily Values (%) |
Shiitake Mushroom g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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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% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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| MG % |
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5% | manganese | 5% |
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| 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% |
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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 shiitake mushroom or enoki mushroom contain more calories in 100 grams?Shiitake mushroom and enoki mushroom contain similar amounts of calories - shiitake mushroom has 34 calories in 100g and enoki mushroom has 37 calories.
Does shiitake mushroom or enoki mushroom have more carbohydrates?
By weight, shiitake mushroom and enoki mushroom contain similar amounts of carbs - shiitake mushroom has 6.8g of carbs for 100g and enoki mushroom has 7.8g of carbohydrates.
Does shiitake mushroom or enoki mushroom contain more potassium?
Both shiitake mushroom and enoki mushroom are high in potassium. Enoki mushroom has 20% more potassium than shiitake mushroom - shiitake mushroom has 304mg of potassium in 100 grams and enoki mushroom has 359mg of potassium.