Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Navy bean raw
  5. Compare
  6. Navy bean raw vs. Shiitake

Navy bean raw vs. Shiitake — In-Depth Nutrition Comparison

Compare

The main differences between navy bean raw and shiitake

  • Navy bean raw is richer in vitamin B1, folate, copper, magnesium, iron, and manganese, yet shiitake is richer in vitamin B3, vitamin B5, selenium, and vitamin B6.
  • Daily need coverage for vitamin B1 for navy bean raw is 31% higher.
  • Navy bean raw contains 10 times more folate than shiitake. Navy bean raw contains 132µg of folate, while shiitake contains 13µg.

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

Infographic

Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +405%
Contains more CalciumCalcium +650%
Contains more IronIron +370.7%
Contains more CopperCopper +150.7%
Contains more ManganeseManganese +77.4%
Contains more ZincZinc +15.7%
Contains more PhosphorusPhosphorus +12%
Contains less SodiumSodium -30.8%
Contains more SeleniumSelenium +850%
~equal in Potassium ~304mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more FolateFolate +915.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +217.8%
Contains more Vitamin B5Vitamin B5 +81.8%
Contains more Vitamin B6Vitamin B6 +53.4%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.217mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Shiitake DV% diff.
Vitamin B1 0.39mg 0.015mg 31%
Folate 132µg 13µg 30%
Copper 0.356mg 0.142mg 24%
Vitamin C 18.8mg 21%
Magnesium 101mg 20mg 19%
Iron 1.93mg 0.41mg 19%
Vitamin B3 1.22mg 3.877mg 17%
Vitamin B5 0.825mg 1.5mg 14%
Fiber 2.5g 10%
Selenium 0.6µg 5.7µg 9%
Vitamin B6 0.191mg 0.293mg 8%
Protein 6.15g 2.24g 8%
Manganese 0.408mg 0.23mg 8%
Polyunsaturated fat 0.407g 3%
Vitamin D 0µg 0.4µg 2%
Calories 67kcal 34kcal 2%
Carbs 13.05g 6.79g 2%
Vitamin D 0IU 18IU 2%
Phosphorus 100mg 112mg 2%
Calcium 15mg 2mg 1%
Zinc 0.89mg 1.03mg 1%
Fats 0.7g 0.49g 0%
Net carbs 13.05g 4.29g N/A
Potassium 307mg 304mg 0%
Sugar 2.38g N/A
Sodium 13mg 9mg 0%
Vitamin B2 0.215mg 0.217mg 0%
Saturated fat 0.085g 0%
Monounsaturated fat 0.052g 0%
Tryptophan 0.064mg 0.011mg 0%
Threonine 0.258mg 0.134mg 0%
Isoleucine 0.273mg 0.111mg 0%
Leucine 0.442mg 0.189mg 0%
Lysine 0.35mg 0.134mg 0%
Methionine 0.064mg 0.033mg 0%
Phenylalanine 0.31mg 0.111mg 0%
Valine 0.316mg 0.145mg 0%
Histidine 0.172mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +174.6%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +92.2%
Contains more OtherOther +28.4%
Contains more WaterWater +13.4%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.