Enoki Mushroom vs. Tofu
Nutrition comparison of Enoki Mushroom and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
enoki mushroom
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in enoki mushroom and tofu:
- Enoki mushroom has 51% less calories than tofu.
- Enoki mushroom has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Enoki mushroom is a great source of dietary fiber.
- Enoki mushroom is an excellent source of potassium.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Enoki Mushroom (Mushrooms, enoki, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Enoki mushroom has 51% less calories than tofu - enoki mushroom has 37 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, enoki mushroom is lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Enoki mushroom has a macronutrient ratio of 20:80:0 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Enoki Mushroom | Tofu | |
|---|---|---|
| Protein | 20% | 39% |
| Carbohydrates | 80% | 9% |
| Fat | ~ | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Enoki mushroom and tofu contain similar amounts of carbs - enoki mushroom has 7.8g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Enoki mushroom is a great source of dietary fiber and it has 800% more dietary fiber than tofu - enoki mushroom has 2.7g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Enoki mushroom and tofu contain similar amounts of sugar - enoki mushroom has 0.22g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 204% more protein than enoki mushroom - enoki mushroom has 2.7g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both enoki mushroom and tofu are low in saturated fat - enoki mushroom has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and enoki mushroom contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than enoki mushroom - tofu has 25.5ug of Vitamin A per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin D
Enoki mushroom has more Vitamin D than tofu - enoki mushroom has 5iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Enoki mushroom and tofu contain similar amounts of Vitamin E - enoki mushroom has 0.01mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Tofu and enoki mushroom contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and enoki mushroom does not contain significant amounts.
The B Vitamins
Enoki mushroom has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both enoki mushroom and tofu contain significant amounts of Vitamin B6.
| Enoki Mushroom | Tofu | |
|---|---|---|
| Thiamin | 0.225 MG | 0.081 MG |
| Riboflavin | 0.2 MG | 0.052 MG |
| Niacin | 7.032 MG | 0.195 MG |
| Pantothenic acid | 1.35 MG | 0.068 MG |
| Vitamin B6 | 0.1 MG | 0.047 MG |
| Folate | 48 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has more calcium than enoki mushroom - tofu has 350mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.
iron
Tofu is an excellent source of iron and it has 366% more iron than enoki mushroom - enoki mushroom has 1.2mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Enoki mushroom is an excellent source of potassium and it has 197% more potassium than tofu - enoki mushroom has 359mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than enoki mushroom per 100 grams.
| Enoki Mushroom | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.041 G | 0.319 G |
| Total | 0.041 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than enoki mushroom per 100 grams.
| Enoki Mushroom | Tofu | |
|---|---|---|
| linoleic acid | 0.082 G | 2.38 G |
| Total | 0.082 G | 2.38 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Enoki Mushroom g
()
|
Daily Values (%) |
Tofu 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 enoki mushroom or tofu contain more calories in 100 grams?Enoki mushroom has 50% less calories than tofu - enoki mushroom has 37 calories in 100g and tofu has 76 calories.
Is enoki mushroom or tofu better for protein?
Tofu is a great source of protein and it has 200% more protein than enoki mushroom - enoki mushroom has 2.7g of protein per 100 grams and tofu has 8.1g of protein.
Does enoki mushroom or tofu have more carbohydrates?
By weight, enoki mushroom and tofu contain similar amounts of carbs - enoki mushroom has 7.8g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does tofu or enoki mushroom contain more calcium?
Tofu is a rich source of calcium and it has more calcium than enoki mushroom - tofu has 350mg of calcium in 100 grams and enoki mushroom does not contain significant amounts.
Does enoki mushroom or tofu contain more iron?
Tofu is an abundant source of iron and it has 370% more iron than enoki mushroom - enoki mushroom has 1.2mg of iron in 100 grams and tofu has 5.4mg of iron.
Does enoki mushroom or tofu contain more potassium?
Enoki mushroom is a rich source of potassium and it has 200% more potassium than tofu - enoki mushroom has 359mg of potassium in 100 grams and tofu has 121mg of potassium.