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  6. Black turtle bean vs. Shiitake

Black turtle bean vs. Shiitake — In-Depth Nutrition Comparison

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The main differences between black turtle bean and shiitake

  • Black turtle bean is richer than shiitake in folate, iron, copper, vitamin B1, fiber, phosphorus, potassium, manganese, magnesium, and calcium.
  • Daily need coverage for folate for black turtle bean is 108% higher.
  • Black turtle bean contains 80 times more calcium than shiitake. Black turtle bean contains 160mg of calcium, while shiitake contains 2mg.
  • Black turtle bean has a lower glycemic index than shiitake.

Food types used in this article are Beans, black turtle, mature seeds, raw and Mushrooms, shiitake, raw.

Infographic

Black turtle bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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 +700%
Contains more CalciumCalcium +7900%
Contains more PotassiumPotassium +393.4%
Contains more IronIron +2022%
Contains more CopperCopper +604.2%
Contains more ZincZinc +113.6%
Contains more PhosphorusPhosphorus +292.9%
Contains more ManganeseManganese +334.8%
Contains more SeleniumSelenium +78.1%
~equal in Sodium ~9mg

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.
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3315.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +12.4%
Contains more Vitamin B3Vitamin B3 +98.3%
Contains more Vitamin B5Vitamin B5 +66.9%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin B6 ~0.293mg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Shiitake DV% diff.
Folate 444µg 13µg 108%
Iron 8.7mg 0.41mg 104%
Copper 1mg 0.142mg 95%
Vitamin B1 0.9mg 0.015mg 74%
Fiber 15.5g 2.5g 52%
Phosphorus 440mg 112mg 47%
Protein 21.25g 2.24g 38%
Potassium 1500mg 304mg 35%
Manganese 1mg 0.23mg 33%
Magnesium 160mg 20mg 33%
Carbs 63.25g 6.79g 19%
Calcium 160mg 2mg 16%
Calories 339kcal 34kcal 15%
Vitamin B3 1.955mg 3.877mg 12%
Vitamin B5 0.899mg 1.5mg 12%
Zinc 2.2mg 1.03mg 11%
Vitamin K 5.6µg 5%
Selenium 3.2µg 5.7µg 5%
Polyunsaturated fat 0.387g 3%
Vitamin D 0µg 0.4µg 2%
Vitamin B2 0.193mg 0.217mg 2%
Vitamin D 0IU 18IU 2%
Vitamin B6 0.286mg 0.293mg 1%
Fats 0.9g 0.49g 1%
Saturated fat 0.232g 1%
Vitamin E 0.21mg 1%
Net carbs 47.75g 4.29g N/A
Sugar 2.12g 2.38g N/A
Sodium 9mg 9mg 0%
Monounsaturated fat 0.078g 0%
Tryptophan 0.252mg 0.011mg 0%
Threonine 0.894mg 0.134mg 0%
Isoleucine 0.938mg 0.111mg 0%
Leucine 1.697mg 0.189mg 0%
Lysine 1.459mg 0.134mg 0%
Methionine 0.32mg 0.033mg 0%
Phenylalanine 1.149mg 0.111mg 0%
Valine 1.112mg 0.145mg 0%
Histidine 0.592mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +848.7%
Contains more FatsFats +83.7%
Contains more CarbsCarbs +831.5%
Contains more OtherOther +386.5%
Contains more WaterWater +715.8%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.