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Shiitake vs. Baked beans — In-Depth Nutrition Comparison

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Summary of differences between shiitake and baked beans

  • Shiitake has more vitamin B5, vitamin B3, vitamin B6, and vitamin B2; however, baked beans are higher in iron, fiber, vitamin B1, folate, and calcium.
  • Shiitake covers your daily need for vitamin B5, 27% more than baked beans.
  • Shiitake has 10 times more vitamin B3 than baked beans. While shiitake has 3.877mg of vitamin B3, baked beans have only 0.408mg.
  • Shiitake has less sodium.

These are the specific foods used in this comparison Mushrooms, shiitake, raw and Beans, baked, home prepared.

Infographic

Shiitake vs Baked beans 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 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more ZincZinc +41.1%
Contains less SodiumSodium -97.9%
Contains more MagnesiumMagnesium +115%
Contains more CalciumCalcium +2950%
Contains more PotassiumPotassium +17.8%
Contains more IronIron +385.4%
Contains more CopperCopper +12%
Contains more ManganeseManganese +10.9%
~equal in Phosphorus ~109mg
~equal in Selenium ~5.7µg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +342.9%
Contains more Vitamin B3Vitamin B3 +850.2%
Contains more Vitamin B5Vitamin B5 +867.7%
Contains more Vitamin B6Vitamin B6 +225.6%
Contains more Vitamin B1Vitamin B1 +806.7%
Contains more FolateFolate +269.2%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Shiitake Baked beans DV% diff.
Vitamin B5 1.5mg 0.155mg 27%
Vitamin B3 3.877mg 0.408mg 22%
Iron 0.41mg 1.99mg 20%
Sodium 9mg 422mg 18%
Vitamin B6 0.293mg 0.09mg 16%
Vitamin B2 0.217mg 0.049mg 13%
Fiber 2.5g 5.5g 12%
Vitamin B1 0.015mg 0.136mg 10%
Folate 13µg 48µg 9%
Saturated fat 1.948g 9%
Fats 0.49g 5.15g 7%
Protein 2.24g 5.54g 7%
Calcium 2mg 61mg 6%
Calories 34kcal 155kcal 6%
Magnesium 20mg 43mg 5%
Carbs 6.79g 21.63g 5%
Monounsaturated fat 2.133g 5%
Polyunsaturated fat 0.74g 5%
Zinc 1.03mg 0.73mg 3%
Potassium 304mg 358mg 2%
Vitamin D 18IU 0IU 2%
Copper 0.142mg 0.159mg 2%
Cholesterol 5mg 2%
Vitamin D 0.4µg 0µg 2%
Manganese 0.23mg 0.255mg 1%
Vitamin C 1.1mg 1%
Net carbs 4.29g 16.13g N/A
Sugar 2.38g N/A
Phosphorus 112mg 109mg 0%
Selenium 5.7µg 5.7µg 0%
Tryptophan 0.011mg 0.067mg 0%
Threonine 0.134mg 0.228mg 0%
Isoleucine 0.111mg 0.242mg 0%
Leucine 0.189mg 0.428mg 0%
Lysine 0.134mg 0.379mg 0%
Methionine 0.033mg 0.086mg 0%
Phenylalanine 0.111mg 0.287mg 0%
Valine 0.145mg 0.282mg 0%
Histidine 0.056mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +37.7%
Contains more ProteinProtein +147.3%
Contains more FatsFats +951%
Contains more CarbsCarbs +218.6%
Contains more OtherOther +239.2%

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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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.