Enoki Mushroom vs. Garlic
Nutrition comparison of Enoki Mushroom and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
enoki mushroom
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in enoki mushroom and garlic:
- Both garlic and enoki mushroom are high in dietary fiber and potassium.
- Enoki mushroom has more niacin, pantothenic acid and folate, however, garlic contains more Vitamin B6.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Enoki Mushroom (Mushrooms, enoki, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and enoki mushroom has 75% less calories than garlic - garlic has 149 calories per 100 grams and enoki mushroom has 37 calories.
For macronutrient ratios, enoki mushroom is heavier in protein, lighter in carbs and similar to garlic for fat. Enoki mushroom has a macronutrient ratio of 24:70:6 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Enoki Mushroom | Garlic | |
|---|---|---|
| Protein | 24% | 16% |
| Carbohydrates | 70% | 82% |
| Fat | 6% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and enoki mushroom has 76% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and enoki mushroom has 7.8g of carbohydrates.
dietary fiber
Both garlic and enoki mushroom are high in dietary fiber. Enoki mushroom has 29% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and enoki mushroom has 2.7g of dietary fiber.
sugar
Garlic and enoki mushroom contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and enoki mushroom has 0.22g of sugar.
Protein
protein
Garlic has 139% more protein than enoki mushroom - garlic has 6.4g of protein per 100 grams and enoki mushroom has 2.7g of protein.
Fat
saturated fat
Both garlic and enoki mushroom are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and enoki mushroom has 0.03g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than enoki mushroom - garlic has 31.2mg of Vitamin C per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin A
Garlic and enoki mushroom contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin D
Enoki mushroom has more Vitamin D than garlic - enoki mushroom has 5iu of Vitamin D per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and enoki mushroom contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and enoki mushroom has 0.01mg of Vitamin E.
Vitamin K
Garlic and enoki mushroom contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and enoki mushroom does not contain significant amounts.
The B Vitamins
Enoki mushroom has more niacin, pantothenic acid and folate, however, garlic contains more Vitamin B6. Both enoki mushroom and garlic contain significant amounts of thiamin and riboflavin.
| Enoki Mushroom | Garlic | |
|---|---|---|
| Thiamin | 0.225 MG | 0.2 MG |
| Riboflavin | 0.2 MG | 0.11 MG |
| Niacin | 7.032 MG | 0.7 MG |
| Pantothenic acid | 1.35 MG | 0.596 MG |
| Vitamin B6 | 0.1 MG | 1.235 MG |
| Folate | 48 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has more calcium than enoki mushroom - garlic has 181mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.
iron
Garlic has 48% more iron than enoki mushroom - garlic has 1.7mg of iron per 100 grams and enoki mushroom has 1.2mg of iron.
potassium
Both garlic and enoki mushroom are high in potassium. Garlic has 12% more potassium than enoki mushroom - garlic has 401mg of potassium per 100 grams and enoki mushroom has 359mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, enoki mushroom has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Enoki Mushroom | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.041 G | 0.02 G |
| Total | 0.041 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than enoki mushroom per 100 grams.
| Enoki Mushroom | Garlic | |
|---|---|---|
| linoleic acid | 0.082 G | 0.229 G |
| Total | 0.082 G | 0.229 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 Garlic .
Note: The specific food items compared are: Enoki Mushroom (Mushrooms, enoki, raw) and Garlic (Garlic, raw) .
Enoki Mushroom g
()
|
Daily Values (%) |
Garlic g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
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% |
|
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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
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 % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| 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% |
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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 % |
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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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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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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 % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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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 garlic or enoki mushroom contain more calories in 100 grams?Garlic is high in calories and enoki mushroom has 80% less calories than garlic - garlic has 149 calories in 100g and enoki mushroom has 37 calories.
Does garlic or enoki mushroom have more carbohydrates?
By weight, garlic is high in carbohydrates and enoki mushroom has 80% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and enoki mushroom has 7.8g of carbohydrates.
Does garlic or enoki mushroom contain more calcium?
Garlic is a rich source of calcium and it has more calcium than enoki mushroom - garlic has 181mg of calcium in 100 grams and enoki mushroom does not contain significant amounts.
Does garlic or enoki mushroom contain more potassium?
Both garlic and enoki mushroom are high in potassium. Garlic has 10% more potassium than enoki mushroom - garlic has 401mg of potassium in 100 grams and enoki mushroom has 359mg of potassium.