Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Beans vs. Shiitake — In-Depth Nutrition Comparison

Compare

What are the differences between beans and shiitake?

  • Beans are higher in fiber, vitamin B1, and copper; however, shiitake is richer in vitamin B3, vitamin B6, and vitamin B2.
  • Shiitake's daily need coverage for vitamin B3 is 22% more.
  • Shiitake contains 25 times less calcium than beans. Beans contain 50mg of calcium, while shiitake contains 2mg.
  • Shiitake has less sugar.

We used Beans, baked, canned, no salt added and Mushrooms, shiitake, raw types in this article.

Infographic

Beans vs Shiitake infographic
Infographic link

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
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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +2400%
Contains more CopperCopper +45.1%
Contains more ZincZinc +35.9%
Contains less SodiumSodium -88.9%
Contains more IronIron +41.4%
Contains more SeleniumSelenium +26.7%
~equal in Potassium ~304mg
~equal in Phosphorus ~112mg

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
7
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 0% 0% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +84.6%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +261.7%
Contains more Vitamin B3Vitamin B3 +801.6%
Contains more Vitamin B6Vitamin B6 +125.4%
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Beans Shiitake DV% diff.
Vitamin B5 1.5mg 30%
Vitamin B3 0.43mg 3.877mg 22%
Vitamin B6 0.13mg 0.293mg 13%
Fiber 5.5g 2.5g 12%
Vitamin B2 0.06mg 0.217mg 12%
Vitamin B1 0.15mg 0.015mg 11%
Manganese 0.23mg 10%
Copper 0.206mg 0.142mg 7%
Choline 30.8mg 6%
Calcium 50mg 2mg 5%
Carbs 20.49g 6.79g 5%
Protein 4.8g 2.24g 5%
Calories 105kcal 34kcal 4%
Magnesium 32mg 20mg 3%
Folate 24µg 13µg 3%
Vitamin C 3.1mg 3%
Zinc 1.4mg 1.03mg 3%
Vitamin D 0µg 0.4µg 2%
Selenium 4.5µg 5.7µg 2%
Iron 0.29mg 0.41mg 2%
Vitamin D 0IU 18IU 2%
Vitamin E 0.15mg 1%
Polyunsaturated fat 0.172g 1%
Phosphorus 104mg 112mg 1%
Vitamin K 0.8µg 1%
Vitamin A 5µg 1%
Fats 0.4g 0.49g 0%
Net carbs 14.99g 4.29g N/A
Potassium 296mg 304mg 0%
Sugar 7.78g 2.38g N/A
Sodium 1mg 9mg 0%
Saturated fat 0.103g 0%
Monounsaturated fat 0.035g 0%
Tryptophan 0.011mg 0%
Threonine 0.134mg 0%
Isoleucine 0.111mg 0%
Leucine 0.189mg 0%
Lysine 0.134mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.111mg 0%
Valine 0.145mg 0%
Histidine 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +114.3%
Contains more CarbsCarbs +201.8%
Contains more OtherOther +131.1%
Contains more FatsFats +22.5%
Contains more WaterWater +23.6%

People also compare

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.