Enoki Mushroom vs. Sweet Potatoes
Nutrition comparison of Enoki Mushroom and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
enoki mushroom
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in enoki mushroom and sweet potatoes:
- Both sweet potatoes and enoki mushroom are high in dietary fiber and potassium.
- Enoki mushroom has 57% less calories than sweet potato.
- Enoki mushroom has 61% less carbohydrates than sweet potato.
- Enoki mushroom has more thiamin, riboflavin, niacin and folate.
- Sweet potato has signficantly more calcium than enoki mushroom.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Enoki Mushroom (Mushrooms, enoki, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Enoki mushroom has 57% less calories than sweet potato - sweet potato has 86 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 sweet potatoes for fat. Enoki mushroom has a macronutrient ratio of 20:80:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Enoki Mushroom | Sweet Potatoes | |
|---|---|---|
| Protein | 20% | 7% |
| Carbohydrates | 80% | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Enoki mushroom has 61% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and enoki mushroom has 7.8g of carbohydrates.
dietary fiber
Both sweet potatoes and enoki mushroom are high in dietary fiber. Sweet potato has 11% more dietary fiber than enoki mushroom - sweet potato has 3g of dietary fiber per 100 grams and enoki mushroom has 2.7g of dietary fiber.
sugar
Sweet potatoes and enoki mushroom contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and enoki mushroom has 0.22g of sugar.
Protein
protein
Sweet potatoes and enoki mushroom contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and enoki mushroom has 2.7g of protein.
Fat
saturated fat
Both sweet potatoes and enoki mushroom are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and enoki mushroom has 0.03g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than enoki mushroom - sweet potato has 2.4mg of Vitamin C per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than enoki mushroom - sweet potato has 709ug of Vitamin A per 100 grams and enoki mushroom does not contain significant amounts.
Vitamin D
Enoki mushroom has more Vitamin D than sweet potato - enoki mushroom has 5iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and enoki mushroom contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and enoki mushroom has 0.01mg of Vitamin E.
Vitamin K
Sweet potatoes and enoki mushroom contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and enoki mushroom does not contain significant amounts.
The B Vitamins
Enoki mushroom has more thiamin, riboflavin, niacin and folate. Both enoki mushroom and sweet potatoes contain significant amounts of pantothenic acid and Vitamin B6.
| Enoki Mushroom | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.225 MG | 0.078 MG |
| Riboflavin | 0.2 MG | 0.061 MG |
| Niacin | 7.032 MG | 0.557 MG |
| Pantothenic acid | 1.35 MG | 0.8 MG |
| Vitamin B6 | 0.1 MG | 0.209 MG |
| Folate | 48 UG | 11 UG |
Minerals
calcium
Sweet potato has signficantly more calcium than enoki mushroom - sweet potato has 30mg of calcium per 100 grams and enoki mushroom does not contain significant amounts.
iron
Enoki mushroom has 89% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and enoki mushroom has 1.2mg of iron.
potassium
Both sweet potatoes and enoki mushroom are high in potassium. Sweet potato is very similar to sweet potato for potassium - sweet potato has 337mg 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 sweet potato per 100 grams.
| Enoki Mushroom | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.041 G | 0.001 G |
| Total | 0.041 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, enoki mushroom has more linoleic acid than sweet potato per 100 grams.
| Enoki Mushroom | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.082 G | 0.013 G |
| Total | 0.082 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Enoki Mushroom g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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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% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
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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| 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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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
|
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 sweet potatoes or enoki mushroom contain more calories in 100 grams?Enoki mushroom has 60% less calories than sweet potato - sweet potato has 86 calories in 100g and enoki mushroom has 37 calories.
Does sweet potatoes or enoki mushroom have more carbohydrates?
By weight, enoki mushroom has 60% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and enoki mushroom has 7.8g of carbohydrates.
Does sweet potatoes or enoki mushroom contain more potassium?
Both sweet potatoes and enoki mushroom are high in potassium. Sweet potato is very similar to sweet potato for potassium - sweet potato has 337mg of potassium in 100 grams and enoki mushroom has 359mg of potassium.