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

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Differences between shiitake and broad bean raw

  • Shiitake has more vitamin B5, vitamin B6, vitamin B3, and selenium, while broad bean raw has more folate, copper, fiber, manganese, iron, and vitamin B1.
  • Broad bean raw's daily need coverage for folate is 34% higher.
  • Broad bean raw contains 7 times less selenium than shiitake. Shiitake contains 5.7µg of selenium, while broad bean raw contains 0.8µg.
  • Shiitake has a lower glycemic index. The glycemic index of shiitake is 32, while the glycemic index of broad bean raw is 79.

The food types used in this comparison are Mushrooms, shiitake, raw and Beans, fava, in pod, raw.

Infographic

Shiitake vs Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains less SodiumSodium -64%
Contains more SeleniumSelenium +612.5%
Contains more MagnesiumMagnesium +65%
Contains more CalciumCalcium +1750%
Contains more IronIron +278%
Contains more CopperCopper +183.1%
Contains more PhosphorusPhosphorus +15.2%
Contains more ManganeseManganese +187.4%
~equal in Potassium ~332mg
~equal in Zinc ~1mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +72.4%
Contains more Vitamin B5Vitamin B5 +566.7%
Contains more Vitamin B6Vitamin B6 +181.7%
Contains more Vitamin B1Vitamin B1 +786.7%
Contains more Vitamin B2Vitamin B2 +33.6%
Contains more FolateFolate +1038.5%
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more WaterWater +23.6%
Contains more ProteinProtein +253.6%
Contains more FatsFats +49%
Contains more CarbsCarbs +159.6%
Contains more OtherOther +51.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shiitake Broad bean raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Shiitake Broad bean raw DV% diff.
Folate 13µg 148µg 34%
Vitamin K 40.9µg 34%
Copper 0.142mg 0.402mg 29%
Vitamin B5 1.5mg 0.225mg 26%
Fiber 2.5g 7.5g 20%
Manganese 0.23mg 0.661mg 19%
Vitamin B6 0.293mg 0.104mg 15%
Iron 0.41mg 1.55mg 14%
Protein 2.24g 7.92g 11%
Vitamin B3 3.877mg 2.249mg 10%
Vitamin B1 0.015mg 0.133mg 10%
Selenium 5.7µg 0.8µg 9%
Vitamin E 1.16mg 8%
Vitamin B2 0.217mg 0.29mg 6%
Carbs 6.79g 17.63g 4%
Vitamin C 3.7mg 4%
Calcium 2mg 37mg 4%
Calories 34kcal 88kcal 3%
Magnesium 20mg 33mg 3%
Vitamin A 17µg 2%
Polyunsaturated fat 0.342g 2%
Phosphorus 112mg 129mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 18IU 0IU 2%
Saturated fat 0.118g 1%
Sodium 9mg 25mg 1%
Potassium 304mg 332mg 1%
Fats 0.49g 0.73g 0%
Net carbs 4.29g 10.13g N/A
Sugar 2.38g 9.21g N/A
Zinc 1.03mg 1mg 0%
Monounsaturated fat 0.104g 0%
Tryptophan 0.011mg 0%
Threonine 0.134mg 0%
Isoleucine 0.111mg 0%
Leucine 0.189mg 0%
Lysine 0.134mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.111mg 0%
Valine 0.145mg 0%
Histidine 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Broad bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Shiitake
33%
Broad bean raw
Minerals Daily Need Coverage Score
24%
Shiitake
43%
Broad bean raw

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 6.83g)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.118g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 47)
Which food is cheaper?
Broad bean raw
Broad bean raw is cheaper (difference - $0.7)
Which food is richer in minerals?
Broad bean raw
Broad bean raw is relatively richer in minerals
Which food is richer in vitamins?
Broad bean raw
Broad bean raw is relatively richer in vitamins

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.