Enoki Mushroom vs Wakame: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Enoki Mushroom is generally healthier
Enoki Mushroom comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (37 vs 45), more fiber (2.7g vs 1.3g), less sodium (12mg vs 872mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Enoki Mushroom
37 kcal
More Protein
Wakame
3.1g
More Fiber
Enoki Mushroom
2.7g
Less Sugar
Wakame
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Enoki Mushroom | Wakame | Difference |
|---|---|---|---|
| Calories | 37kcal✓ | 45kcal | -8.0kcal |
| Protein | 2.7g | 3.1g✓ | -0.4g |
| Carbohydrates | 6.9g✓ | 9.4g | -2.5g |
| Fat | 0.3g✓ | 0.6g | -0.3g |
| Fiber | 2.7g✓ | 1.3g | +1.4g |
| Sugar | 0.2g | 0g✓ | +0.2g |
| Sodium | 12mg✓ | 872mg | -860.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Enoki Mushroom
Wakame
Diet Compatibility
Enoki Mushroom
Wakame
When to Choose Enoki Mushroom
- ✓Lower in calories (37 vs 45)
- ✓More fiber (2.7g vs 1.3g)
- ✓Lower in carbs (6.9g vs 9.4g)
- ✓Lower sodium (12mg vs 872mg)
Common Uses
When to Choose Wakame
- ✓Higher in protein (3.1g vs 2.7g)
- ✓Less sugar (0g vs 0.2g)
Common Uses
Enoki Mushroom vs Wakame: Nutritional Analysis
Wakame is more calorie-dense at 45 calories per 100g compared to 37 for Enoki Mushroom, a difference of 8 calories. On the protein front, Wakame delivers more with 3.1g per 100g versus 2.7g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Enoki Mushroom and Wakame tell different nutritional stories. Enoki Mushroom provides 6.9g of carbohydrates, 0.3g of fat, and 2.7g of fiber per 100g, while Wakame contains 9.4g carbs, 0.6g fat, and 1.3g fiber. The higher fiber content in Enoki Mushroom supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Enoki Mushroom contains 0.2g while Wakame has 0g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Enoki Mushroom is the lower-calorie choice at 37 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Wakame provides more protein (3.1g/100g), supporting muscle repair and growth.
- For sustained energy: Enoki Mushroom offers more fiber (2.7g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Enoki Mushroom or Wakame?
Wakame has more calories with 45 kcal per 100g, compared to Enoki Mushroom with 37 kcal. That's a difference of 8 calories per 100g serving.
Is Enoki Mushroom healthier than Wakame?
Based on our nutritional analysis, Enoki Mushroom is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Enoki Mushroom has 37 calories, 2.7g protein, and 2.7g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Enoki Mushroom and Wakame?
Wakame has more protein with 3.1g per 100g, compared to Enoki Mushroom with 2.7g. Wakame provides 0.4g more protein per 100g serving.
Which is better for weight loss, Enoki Mushroom or Wakame?
For weight loss, Enoki Mushroom is the better choice with only 37 calories per 100g compared to 45 calories in Wakame. Enoki Mushroom also offers 2.7g of fiber per 100g, which helps you feel fuller longer.
Does Enoki Mushroom or Wakame have fewer carbs?
Enoki Mushroom has fewer carbs with 6.9g per 100g, compared to Wakame with 9.4g. If you're following a low-carb diet, Enoki Mushroom is the better option with 2.5g fewer carbohydrates.
Related Comparisons
About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.