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  6. Shiitake vs. Black turtle bean

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

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The main differences between shiitake and black turtle bean

  • 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 has a lower glycemic index than shiitake.

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

Infographic

Shiitake vs Black turtle bean 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +78.1%
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%
~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% 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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
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%
Contains more Vitamin B1Vitamin B1 +5900%
Contains more FolateFolate +3315.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.286mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Shiitake Black turtle bean DV% diff.
Folate 13µg 444µg 108%
Iron 0.41mg 8.7mg 104%
Copper 0.142mg 1mg 95%
Vitamin B1 0.015mg 0.9mg 74%
Fiber 2.5g 15.5g 52%
Phosphorus 112mg 440mg 47%
Protein 2.24g 21.25g 38%
Potassium 304mg 1500mg 35%
Manganese 0.23mg 1mg 33%
Magnesium 20mg 160mg 33%
Carbs 6.79g 63.25g 19%
Calcium 2mg 160mg 16%
Calories 34kcal 339kcal 15%
Vitamin B3 3.877mg 1.955mg 12%
Vitamin B5 1.5mg 0.899mg 12%
Zinc 1.03mg 2.2mg 11%
Vitamin K 5.6µg 5%
Selenium 5.7µg 3.2µg 5%
Polyunsaturated fat 0.387g 3%
Vitamin D 0.4µg 0µg 2%
Vitamin B2 0.217mg 0.193mg 2%
Vitamin D 18IU 0IU 2%
Vitamin B6 0.293mg 0.286mg 1%
Fats 0.49g 0.9g 1%
Saturated fat 0.232g 1%
Vitamin E 0.21mg 1%
Net carbs 4.29g 47.75g N/A
Sugar 2.38g 2.12g N/A
Sodium 9mg 9mg 0%
Monounsaturated fat 0.078g 0%
Tryptophan 0.011mg 0.252mg 0%
Threonine 0.134mg 0.894mg 0%
Isoleucine 0.111mg 0.938mg 0%
Leucine 0.189mg 1.697mg 0%
Lysine 0.134mg 1.459mg 0%
Methionine 0.033mg 0.32mg 0%
Phenylalanine 0.111mg 1.149mg 0%
Valine 0.145mg 1.112mg 0%
Histidine 0.056mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +715.8%
Contains more ProteinProtein +848.7%
Contains more FatsFats +83.7%
Contains more CarbsCarbs +831.5%
Contains more OtherOther +386.5%

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