Salsify vs Enoki Mushroom: 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 4 out of 5 key nutritional categories. It has fewer calories (37 vs 82), more protein (2.7g vs 2.4g), less sugar (0.2g vs 3.8g), less sodium (12mg vs 21mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Enoki Mushroom
37 kcal
More Protein
Enoki Mushroom
2.7g
More Fiber
Salsify
3.8g
Less Sugar
Enoki Mushroom
0.2g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Salsify | Enoki Mushroom | Difference |
|---|---|---|---|
| Calories | 82kcal | 37kcal✓ | +45.0kcal |
| Protein | 2.4g | 2.7g✓ | -0.3g |
| Carbohydrates | 18g | 6.9g✓ | +11.1g |
| Fat | 0.2g✓ | 0.3g | -0.1g |
| Fiber | 3.8g✓ | 2.7g | +1.1g |
| Sugar | 3.8g | 0.2g✓ | +3.6g |
| Sodium | 21mg | 12mg✓ | +9.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Salsify
Enoki Mushroom
Diet Compatibility
Salsify
Enoki Mushroom
When to Choose Salsify
- ✓More fiber (3.8g vs 2.7g)
Common Uses
When to Choose Enoki Mushroom
- ✓Lower in calories (37 vs 82)
- ✓Higher in protein (2.7g vs 2.4g)
- ✓Lower in carbs (6.9g vs 18g)
- ✓Less sugar (0.2g vs 3.8g)
- ✓Lower sodium (12mg vs 21mg)
Common Uses
Salsify vs Enoki Mushroom: Nutritional Analysis
Salsify is more calorie-dense at 82 calories per 100g compared to 37 for Enoki Mushroom, a difference of 45 calories. On the protein front, Enoki Mushroom delivers more with 2.7g per 100g versus 2.4g, 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 Salsify and Enoki Mushroom tell different nutritional stories. Salsify provides 18g of carbohydrates, 0.2g of fat, and 3.8g of fiber per 100g, while Enoki Mushroom contains 6.9g carbs, 0.3g fat, and 2.7g fiber. The higher fiber content in Salsify supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Salsify contains 3.8g while Enoki Mushroom has 0.2g 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: Enoki Mushroom provides more protein (2.7g/100g), supporting muscle repair and growth.
- For sustained energy: Salsify offers more fiber (3.8g/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, Salsify or Enoki Mushroom?
Salsify has more calories with 82 kcal per 100g, compared to Enoki Mushroom with 37 kcal. That's a difference of 45 calories per 100g serving.
Is Salsify healthier than Enoki Mushroom?
Based on our nutritional analysis, Enoki Mushroom is generally the healthier choice, winning in 4 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 Salsify and Enoki Mushroom?
Enoki Mushroom has more protein with 2.7g per 100g, compared to Salsify with 2.4g. Enoki Mushroom provides 0.3g more protein per 100g serving.
Which is better for weight loss, Salsify or Enoki Mushroom?
For weight loss, Enoki Mushroom is the better choice with only 37 calories per 100g compared to 82 calories in Salsify. Salsify also offers 3.8g of fiber per 100g, which helps you feel fuller longer.
Does Salsify or Enoki Mushroom have fewer carbs?
Enoki Mushroom has fewer carbs with 6.9g per 100g, compared to Salsify with 18g. If you're following a low-carb diet, Enoki Mushroom is the better option with 11.1g fewer carbohydrates.
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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.