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  6. Beans vs. Edible mushroom

Beans vs. Edible mushroom — In-Depth Nutrition Comparison

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How are beans and edible mushroom different?

  • Beans are higher in fiber, zinc, vitamin B1, and magnesium; however, edible mushroom is richer in vitamin B2, vitamin B3, copper, and selenium.
  • Daily need coverage for vitamin B2 for edible mushroom is 26% higher.
  • Beans contain 17 times more calcium than edible mushroom. While beans contain 50mg of calcium, edible mushroom contains only 3mg.

Beans, baked, canned, no salt added and Mushrooms, white, raw are the varieties used in this article.

Infographic

Beans vs Edible mushroom infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +1566.7%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +20.9%
Contains less SodiumSodium -80%
Contains more IronIron +72.4%
Contains more CopperCopper +54.4%
Contains more SeleniumSelenium +106.7%
~equal in Potassium ~318mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Contains more Vitamin CVitamin C +47.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +41.2%
Contains more CholineCholine +78%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +570%
Contains more Vitamin B3Vitamin B3 +738.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Beans Edible mushroom DV% diff.
Vitamin B5 1.497mg 30%
Vitamin B2 0.06mg 0.402mg 26%
Vitamin B3 0.43mg 3.607mg 20%
Fiber 5.5g 1g 18%
Copper 0.206mg 0.318mg 12%
Selenium 4.5µg 9.3µg 9%
Zinc 1.4mg 0.52mg 8%
Vitamin B1 0.15mg 0.081mg 6%
Carbs 20.49g 3.26g 6%
Magnesium 32mg 9mg 5%
Calcium 50mg 3mg 5%
Calories 105kcal 22kcal 4%
Iron 0.29mg 0.5mg 3%
Phosphorus 104mg 86mg 3%
Protein 4.8g 3.09g 3%
Folate 24µg 17µg 2%
Vitamin B12 0µg 0.04µg 2%
Vitamin B6 0.13mg 0.104mg 2%
Manganese 0.047mg 2%
Choline 30.8mg 17.3mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.15mg 0.01mg 1%
Vitamin D 0IU 7IU 1%
Vitamin A 5µg 0µg 1%
Vitamin C 3.1mg 2.1mg 1%
Potassium 296mg 318mg 1%
Vitamin K 0.8µg 0µg 1%
Fats 0.4g 0.34g 0%
Net carbs 14.99g 2.26g N/A
Sugar 7.78g 1.98g N/A
Sodium 1mg 5mg 0%
Saturated fat 0.103g 0.05g 0%
Monounsaturated fat 0.035g 0g 0%
Polyunsaturated fat 0.172g 0.16g 0%
Tryptophan 0.035mg 0%
Threonine 0.107mg 0%
Isoleucine 0.076mg 0%
Leucine 0.12mg 0%
Lysine 0.107mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.085mg 0%
Valine 0.232mg 0%
Histidine 0.057mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more ProteinProtein +55.3%
Contains more FatsFats +17.6%
Contains more CarbsCarbs +528.5%
Contains more OtherOther +98.8%
Contains more WaterWater +27.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains less Sat. FatSaturated fat -51.5%
~equal in Polyunsaturated fat ~0.16g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.