Enoki Mushroom vs. Spirulina
Nutrition comparison of Enoki Mushroom and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
enoki mushroom
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in enoki mushroom and spirulina:
- Both enoki mushroom and spirulina are high in dietary fiber and potassium.
- Enoki mushroom has 67% less carbohydrates than spirulina.
- Enoki mushroom has 97.1 times less saturated fat than spirulina.
- Spirulina has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Spirulina has signficantly more Vitamin C than enoki mushroom.
- Spirulina has signficantly more Vitamin E than enoki mushroom.
- Spirulina is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Enoki Mushroom (Mushrooms, enoki, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and enoki mushroom has 87% less calories than spirulina - enoki mushroom has 37 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, enoki mushroom is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Enoki mushroom has a macronutrient ratio of 20:80:0 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Enoki Mushroom | Spirulina | |
|---|---|---|
| Protein | 20% | 59% |
| Carbohydrates | 80% | 25% |
| Fat | ~ | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Enoki mushroom has 67% less carbohydrates than spirulina - enoki mushroom has 7.8g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both enoki mushroom and spirulina are high in dietary fiber. Spirulina has 33% more dietary fiber than enoki mushroom - enoki mushroom has 2.7g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Enoki mushroom and spirulina contain similar amounts of sugar - enoki mushroom has 0.22g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 20 times more protein than enoki mushroom - enoki mushroom has 2.7g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Enoki mushroom has 97.1 times less saturated fat than spirulina - enoki mushroom has 0.03g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than enoki mushroom - spirulina has 10.1mg of Vitamin C per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than enoki mushroom - spirulina has 29ug of Vitamin A per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin D
Enoki mushroom has more Vitamin D than spirulina - enoki mushroom has 5iu of Vitamin D per 100 grams and spirulina does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than enoki mushroom - enoki mushroom has 0.01mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has more Vitamin K than enoki mushroom - spirulina has 25.5ug of Vitamin K per 100 grams and enoki mushroom does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both enoki mushroom and spirulina contain significant amounts of niacin and folate.
| Enoki Mushroom | Spirulina | |
|---|---|---|
| Thiamin | 0.225 MG | 2.38 MG |
| Riboflavin | 0.2 MG | 3.67 MG |
| Niacin | 7.032 MG | 12.82 MG |
| Pantothenic acid | 1.35 MG | 3.48 MG |
| Vitamin B6 | 0.1 MG | 0.364 MG |
| Folate | 48 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has more calcium than enoki mushroom - spirulina has 120mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.
iron
Spirulina is an excellent source of iron and it has 23 times more iron than enoki mushroom - enoki mushroom has 1.2mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both enoki mushroom and spirulina are high in potassium. Spirulina has 280% more potassium than enoki mushroom - enoki mushroom has 359mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than enoki mushroom per 100 grams.
| Enoki Mushroom | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.041 G | 0.823 G |
| Total | 0.041 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than enoki mushroom per 100 grams.
| Enoki Mushroom | Spirulina | |
|---|---|---|
| linoleic acid | 0.082 G | 1.254 G |
| Total | 0.082 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Enoki Mushroom g
()
|
Daily Values (%) |
Spirulina g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 spirulina contain more calories in 100 grams?Spirulina is high in calories and enoki mushroom has 90% less calories than spirulina - enoki mushroom has 37 calories in 100g and spirulina has 290 calories.
Is enoki mushroom or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 20 times more protein than enoki mushroom - enoki mushroom has 2.7g of protein per 100 grams and spirulina has 57.5g of protein.
Does enoki mushroom or spirulina have more carbohydrates?
By weight, enoki mushroom has 70% fewer carbohydrates than spirulina - enoki mushroom has 7.8g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does spirulina or enoki mushroom contain more calcium?
Spirulina is a rich source of calcium and it has more calcium than enoki mushroom - spirulina has 120mg of calcium in 100 grams and enoki mushroom does not contain significant amounts.
Does enoki mushroom or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 23 times more iron than enoki mushroom - enoki mushroom has 1.2mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does enoki mushroom or spirulina contain more potassium?
Both enoki mushroom and spirulina are high in potassium. Spirulina has 280% more potassium than enoki mushroom - enoki mushroom has 359mg of potassium in 100 grams and spirulina has 1363mg of potassium.