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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.24 g
Fats:
0.49 g
Carbs:
6.79 g
Water:
89.74 g
Other:
0.74 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
33%
Minerals Daily Need Coverage Score
24%
42%
Comparison summary
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Shiitake contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Shiitake is lower in Saturated fat (difference - 0.085g)
Which food is lower in glycemic index?
Shiitake is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 2.38g)
Which food is richer in minerals?
Navy bean raw is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($1.3)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.