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Shiitake vs. Green beans — In-Depth Nutrition Comparison

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Differences between shiitake and green beans

  • Green beans contain less vitamin B5, vitamin B3, vitamin B6, phosphorus, selenium, copper, vitamin B2, and zinc than shiitake.
  • Shiitake's daily need coverage for vitamin B5 is 29% higher.
  • Green beans contain 29 times less selenium than shiitake. Shiitake contains 5.7µg of selenium, while green beans contain 0.2µg.
  • Green beans have a lower glycemic index. The glycemic index of green beans is 20, while the glycemic index of shiitake is 32.

The food types used in this comparison are Mushrooms, shiitake, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Shiitake vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more PotassiumPotassium +108.2%
Contains more CopperCopper +149.1%
Contains more ZincZinc +312%
Contains more PhosphorusPhosphorus +286.2%
Contains more SeleniumSelenium +2750%
Contains more CalciumCalcium +2100%
Contains more IronIron +58.5%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +23.9%
~equal in Magnesium ~18mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +123.7%
Contains more Vitamin B3Vitamin B3 +531.4%
Contains more Vitamin B5Vitamin B5 +1927%
Contains more Vitamin B6Vitamin B6 +423.2%
Contains more Vitamin B1Vitamin B1 +393.3%
Contains more FolateFolate +153.8%
~equal in Vitamin B12 ~0µg

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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +18.5%
Contains more FatsFats +75%
Contains more CarbsCarbs +16.1%
~equal in Water ~89.22g
~equal in Other ~0.73g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shiitake Green beans DV% diff.
Vitamin K 47.9µg 40%
Vitamin B5 1.5mg 0.074mg 29%
Vitamin B3 3.877mg 0.614mg 20%
Vitamin B6 0.293mg 0.056mg 18%
Phosphorus 112mg 29mg 12%
Vitamin C 9.7mg 11%
Selenium 5.7µg 0.2µg 10%
Copper 0.142mg 0.057mg 9%
Vitamin B2 0.217mg 0.097mg 9%
Zinc 1.03mg 0.25mg 7%
Potassium 304mg 146mg 5%
Folate 13µg 33µg 5%
Vitamin B1 0.015mg 0.074mg 5%
Calcium 2mg 44mg 4%
Vitamin A 32µg 4%
Iron 0.41mg 0.65mg 3%
Choline 16.9mg 3%
Vitamin E 0.46mg 3%
Fiber 2.5g 3.2g 3%
Vitamin D 18IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Manganese 0.23mg 0.285mg 2%
Polyunsaturated fat 0.145g 1%
Protein 2.24g 1.89g 1%
Calories 34kcal 35kcal 0%
Fats 0.49g 0.28g 0%
Carbs 6.79g 7.88g 0%
Net carbs 4.29g 4.68g N/A
Magnesium 20mg 18mg 0%
Sugar 2.38g 3.63g N/A
Sodium 9mg 1mg 0%
Saturated fat 0.064g 0%
Monounsaturated fat 0.011g 0%
Tryptophan 0.011mg 0.02mg 0%
Threonine 0.134mg 0.082mg 0%
Isoleucine 0.111mg 0.069mg 0%
Leucine 0.189mg 0.116mg 0%
Lysine 0.134mg 0.091mg 0%
Methionine 0.033mg 0.023mg 0%
Phenylalanine 0.111mg 0.069mg 0%
Valine 0.145mg 0.093mg 0%
Histidine 0.056mg 0.035mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shiitake Green beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Shiitake
21%
Green beans
Minerals Daily Need Coverage Score
24%
Shiitake
14%
Green beans

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 - 1.25g)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.064g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $0.5)
Which food is richer in minerals?
Shiitake
Shiitake is relatively richer in minerals
Which food contains less Sodium?
Green beans
Green beans contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Green beans
Green beans is lower in glycemic index (difference - 12)
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.

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.