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Shiitake vs. Adzuki bean — In-Depth Nutrition Comparison

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How are shiitake and adzuki bean different?

  • Adzuki bean has more folate, copper, manganese, iron, fiber, phosphorus, vitamin B1, zinc, potassium, and magnesium than shiitake.
  • Daily need coverage for folate for adzuki bean is 152% higher.

Mushrooms, shiitake, raw and Beans, adzuki, mature seeds, raw are the varieties used in this article.

Infographic

Shiitake vs Adzuki bean 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more SeleniumSelenium +83.9%
Contains more MagnesiumMagnesium +535%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +312.5%
Contains more IronIron +1114.6%
Contains more CopperCopper +670.4%
Contains more ZincZinc +389.3%
Contains more PhosphorusPhosphorus +240.2%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +652.2%

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% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +47.4%
Contains more Vitamin B1Vitamin B1 +2933.3%
Contains more Vitamin B6Vitamin B6 +19.8%
Contains more FolateFolate +4684.6%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B5 ~1.471mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Shiitake Adzuki bean DV% diff.
Folate 13µg 622µg 152%
Copper 0.142mg 1.094mg 106%
Manganese 0.23mg 1.73mg 65%
Iron 0.41mg 4.98mg 57%
Fiber 2.5g 12.7g 41%
Phosphorus 112mg 381mg 38%
Vitamin B1 0.015mg 0.455mg 37%
Zinc 1.03mg 5.04mg 36%
Protein 2.24g 19.87g 35%
Potassium 304mg 1254mg 28%
Magnesium 20mg 127mg 25%
Carbs 6.79g 62.9g 19%
Calories 34kcal 329kcal 15%
Vitamin B3 3.877mg 2.63mg 8%
Calcium 2mg 66mg 6%
Selenium 5.7µg 3.1µg 5%
Vitamin B6 0.293mg 0.351mg 4%
Vitamin D 18IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Polyunsaturated fat 0.113g 1%
Vitamin B5 1.5mg 1.471mg 1%
Saturated fat 0.191g 1%
Fats 0.49g 0.53g 0%
Net carbs 4.29g 50.2g N/A
Sugar 2.38g N/A
Sodium 9mg 5mg 0%
Vitamin A 1µg 0%
Vitamin B2 0.217mg 0.22mg 0%
Monounsaturated fat 0.05g 0%
Tryptophan 0.011mg 0.191mg 0%
Threonine 0.134mg 0.674mg 0%
Isoleucine 0.111mg 0.791mg 0%
Leucine 0.189mg 1.668mg 0%
Lysine 0.134mg 1.497mg 0%
Methionine 0.033mg 0.21mg 0%
Phenylalanine 0.111mg 1.052mg 0%
Valine 0.145mg 1.023mg 0%
Histidine 0.056mg 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more WaterWater +567.7%
Contains more ProteinProtein +787.1%
Contains more CarbsCarbs +826.4%
Contains more OtherOther +340.5%
~equal in Fats ~0.53g

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.