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  6. Shiitake vs. Navy bean raw

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

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The main differences between shiitake and navy bean raw

  • Shiitake is richer in vitamin B3, vitamin B5, selenium, and vitamin B6, yet navy bean raw is richer in vitamin B1, folate, copper, magnesium, iron, and manganese.
  • Daily need coverage for vitamin B1 for navy bean raw is 31% higher.
  • Shiitake contains 10 times more selenium than navy bean raw. Shiitake contains 5.7µg of selenium, while navy bean raw contains 0.6µg.

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

Infographic

Shiitake vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more ZincZinc +15.7%
Contains more PhosphorusPhosphorus +12%
Contains less SodiumSodium -30.8%
Contains more SeleniumSelenium +850%
Contains more MagnesiumMagnesium +405%
Contains more CalciumCalcium +650%
Contains more IronIron +370.7%
Contains more CopperCopper +150.7%
Contains more ManganeseManganese +77.4%
~equal in Potassium ~307mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more FolateFolate +915.4%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.215mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Shiitake Navy bean raw DV% diff.
Vitamin B1 0.015mg 0.39mg 31%
Folate 13µg 132µg 30%
Copper 0.142mg 0.356mg 24%
Vitamin C 18.8mg 21%
Magnesium 20mg 101mg 19%
Iron 0.41mg 1.93mg 19%
Vitamin B3 3.877mg 1.22mg 17%
Vitamin B5 1.5mg 0.825mg 14%
Fiber 2.5g 10%
Selenium 5.7µg 0.6µg 9%
Vitamin B6 0.293mg 0.191mg 8%
Protein 2.24g 6.15g 8%
Manganese 0.23mg 0.408mg 8%
Polyunsaturated fat 0.407g 3%
Vitamin D 0.4µg 0µg 2%
Calories 34kcal 67kcal 2%
Carbs 6.79g 13.05g 2%
Vitamin D 18IU 0IU 2%
Phosphorus 112mg 100mg 2%
Calcium 2mg 15mg 1%
Zinc 1.03mg 0.89mg 1%
Fats 0.49g 0.7g 0%
Net carbs 4.29g 13.05g N/A
Potassium 304mg 307mg 0%
Sugar 2.38g N/A
Sodium 9mg 13mg 0%
Vitamin B2 0.217mg 0.215mg 0%
Saturated fat 0.085g 0%
Monounsaturated fat 0.052g 0%
Tryptophan 0.011mg 0.064mg 0%
Threonine 0.134mg 0.258mg 0%
Isoleucine 0.111mg 0.273mg 0%
Leucine 0.189mg 0.442mg 0%
Lysine 0.134mg 0.35mg 0%
Methionine 0.033mg 0.064mg 0%
Phenylalanine 0.111mg 0.31mg 0%
Valine 0.145mg 0.316mg 0%
Histidine 0.056mg 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more WaterWater +13.4%
Contains more ProteinProtein +174.6%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +92.2%
Contains more OtherOther +28.4%

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.