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  6. Shiitake vs. Lupin Bean Raw

Shiitake vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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The main differences between shiitake and lupin Bean Raw

  • Lupin Bean Raw is richer than shiitake in copper, manganese, folate, fiber, vitamin B1, iron, phosphorus, magnesium, zinc, and potassium.
  • Daily need coverage for copper for lupin Bean Raw is 98% higher.

Food types used in this article are Mushrooms, shiitake, raw and Lupins, mature seeds, raw.

Infographic

Shiitake vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains less SodiumSodium -40%
Contains more MagnesiumMagnesium +890%
Contains more CalciumCalcium +8700%
Contains more PotassiumPotassium +233.2%
Contains more IronIron +963.4%
Contains more CopperCopper +619.7%
Contains more ZincZinc +361.2%
Contains more PhosphorusPhosphorus +292.9%
Contains more ManganeseManganese +935.7%
Contains more SeleniumSelenium +43.9%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +77%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B1Vitamin B1 +4166.7%
Contains more Vitamin B6Vitamin B6 +21.8%
Contains more FolateFolate +2630.8%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Shiitake Lupin Bean Raw DV% diff.
Copper 0.142mg 1.022mg 98%
Manganese 0.23mg 2.382mg 94%
Folate 13µg 355µg 86%
Protein 2.24g 36.17g 68%
Fiber 2.5g 18.9g 66%
Vitamin B1 0.015mg 0.64mg 52%
Iron 0.41mg 4.36mg 49%
Phosphorus 112mg 440mg 47%
Magnesium 20mg 198mg 42%
Zinc 1.03mg 4.75mg 34%
Potassium 304mg 1013mg 21%
Calcium 2mg 176mg 17%
Calories 34kcal 371kcal 17%
Polyunsaturated fat 2.439g 16%
Vitamin B5 1.5mg 0.75mg 15%
Fats 0.49g 9.74g 14%
Vitamin B3 3.877mg 2.19mg 11%
Carbs 6.79g 40.37g 11%
Monounsaturated fat 3.94g 10%
Saturated fat 1.156g 5%
Vitamin B6 0.293mg 0.357mg 5%
Selenium 5.7µg 8.2µg 5%
Vitamin C 4.8mg 5%
Vitamin D 0.4µg 0µg 2%
Vitamin D 18IU 0IU 2%
Net carbs 4.29g 21.47g N/A
Sugar 2.38g N/A
Sodium 9mg 15mg 0%
Vitamin B2 0.217mg 0.22mg 0%
Tryptophan 0.011mg 0.289mg 0%
Threonine 0.134mg 1.331mg 0%
Isoleucine 0.111mg 1.615mg 0%
Leucine 0.189mg 2.743mg 0%
Lysine 0.134mg 1.933mg 0%
Methionine 0.033mg 0.255mg 0%
Phenylalanine 0.111mg 1.435mg 0%
Valine 0.145mg 1.51mg 0%
Histidine 0.056mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +759.6%
Contains more ProteinProtein +1514.7%
Contains more FatsFats +1887.8%
Contains more CarbsCarbs +494.6%
Contains more OtherOther +343.2%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.