Salmon vs. Enoki Mushroom

Nutrition comparison of Salmon and Enoki Mushroom


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of salmon versus enoki mushroom (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in salmon and enoki mushroom:

  • Both enoki mushroom and salmon are high in potassium.
  • Enoki mushroom has more thiamin and folate, however, salmon contains more Vitamin B6 and Vitamin B12.
  • Enoki mushroom is a great source of dietary fiber.
  • For omega-3 fatty acids, salmon has more dha, epa and dpa than enoki mushroom.
  • Salmon is an excellent source of Vitamin D and protein.
Detailed nutritional comparison of salmon and enoki mushroom is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Enoki Mushroom (Mushrooms, enoki, raw) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Enoki Mushroom src

Calories and Carbs

calories

Salmon is high in calories and enoki mushroom has 71% less calories than salmon - enoki mushroom has 37 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to enoki mushroom per calorie. Salmon has a macronutrient ratio of 67:0:33 and for enoki mushroom, 24:70:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Enoki Mushroom
Protein 67% 24%
Carbohydrates ~ 70%
Fat 33% 6%
Alcohol ~ ~

carbohydrates

Salmon has less carbohydrates than enoki mushroom - enoki mushroom has 7.8g of total carbs per 100 grams and salmon does not contain significant amounts.

dietary fiber

Enoki mushroom is a great source of dietary fiber and it has more dietary fiber than salmon - enoki mushroom has 2.7g of dietary fiber per 100 grams and salmon does not contain significant amounts.

sugar

Enoki mushroom and salmon contain similar amounts of sugar - enoki mushroom has 0.22g of sugar per 100 grams and salmon does not contain significant amounts.

Protein

protein

Salmon is an excellent source of protein and it has 671% more protein than enoki mushroom - enoki mushroom has 2.7g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Both enoki mushroom and salmon are low in saturated fat - enoki mushroom has 0.03g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both salmon and enoki mushroom are low in trans fat - salmon has 0.03g of trans fat per 100 grams and enoki mushroom does not contain significant amounts.

cholesterol

Enoki mushroom has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and enoki mushroom does not contain significant amounts.

Vitamins

Vitamin A

Salmon has more Vitamin A than enoki mushroom - salmon has 35ug of Vitamin A per 100 grams and enoki mushroom does not contain significant amounts.

Vitamin D

Salmon is an excellent source of Vitamin D and it has 86 times more Vitamin D than enoki mushroom - enoki mushroom has 5iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.

Vitamin E

Enoki mushroom and salmon contain similar amounts of Vitamin E - enoki mushroom has 0.01mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Salmon and enoki mushroom contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and enoki mushroom does not contain significant amounts.

The B Vitamins

Enoki mushroom has more thiamin and folate, however, salmon contains more Vitamin B6 and Vitamin B12. Both salmon and enoki mushroom contain significant amounts of riboflavin, niacin and pantothenic acid.

Salmon Enoki Mushroom
Thiamin 0.08 MG 0.225 MG
Riboflavin 0.105 MG 0.2 MG
Niacin 7.995 MG 7.032 MG
Pantothenic acid 1.03 MG 1.35 MG
Vitamin B6 0.611 MG 0.1 MG
Folate 4 UG 48 UG
Vitamin B12 4.15 UG ~

Minerals

calcium

Salmon has more calcium than enoki mushroom - salmon has 7mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.

iron

Enoki mushroom has 203% more iron than salmon - enoki mushroom has 1.2mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Both enoki mushroom and salmon are high in potassium. Enoki mushroom is very similar to enoki mushroom for potassium - enoki mushroom has 359mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, salmon has more DHA, EPA and DPA than enoki mushroom per 100 grams. Both salmon and enoki mushroom contain significant amounts of alpha linoleic acid (ALA).

Salmon Enoki Mushroom
alpha linoleic acid 0.047 G 0.041 G
DHA 0.333 G ~
EPA 0.182 G ~
DPA 0.047 G ~
Total 0.609 G 0.041 G

omega 6s

Comparing omega-6 fatty acids, both salmon and enoki mushroom contain significant amounts of linoleic acid.

Salmon Enoki Mushroom
other omega 6 0.004 G ~
linoleic acid 0.081 G 0.082 G
Total 0.085 G 0.082 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 Salmon or Enoki Mushroom .

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Enoki Mushroom (Mushrooms, enoki, raw) .

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FAQ

Does enoki mushroom or salmon contain more calories in 100 grams?
Salmon is high in calories and enoki mushroom has 70% less calories than salmon - enoki mushroom has 37 calories in 100g and salmon has 127 calories.

Is enoki mushroom or salmon better for protein?
Salmon is a fantastic source of protein and it has 670% more protein than enoki mushroom - enoki mushroom has 2.7g of protein per 100 grams and salmon has 20.5g of protein.

Does enoki mushroom or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than enoki mushroom - enoki mushroom has 7.8g of carbs for 100g and salmon has no carbs..

Does enoki mushroom or salmon contain more potassium?
Both enoki mushroom and salmon are high in potassium. Enoki mushroom is very similar to enoki mushroom for potassium - enoki mushroom has 359mg of potassium in 100 grams and salmon has 366mg of potassium.