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Soup beans vs. Shiitake — In-Depth Nutrition Comparison

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A recap on differences between soup beans and shiitake

  • Soup beans are higher in iron and fiber, yet shiitake is higher in vitamin B5, vitamin B3, vitamin B6, vitamin B2, phosphorus, and zinc.
  • Shiitake covers your daily vitamin B5 needs 29% more than soup beans.
  • Soup beans contain 44 times more sodium than shiitake. While soup beans contain 400mg of sodium, shiitake contains only 9mg.
  • The glycemic index of shiitake is lower.

Food varieties used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Mushrooms, shiitake, raw.

Infographic

Soup beans vs Shiitake 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% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
Contains more CalciumCalcium +1500%
Contains more IronIron +224.4%
Contains more CopperCopper +12.7%
Contains more ManganeseManganese +26.1%
Contains more SeleniumSelenium +21.1%
Contains more PotassiumPotassium +73.7%
Contains more ZincZinc +134.1%
Contains more PhosphorusPhosphorus +89.8%
Contains less SodiumSodium -97.8%
~equal in Magnesium ~20mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 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 0% 0% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B2Vitamin B2 +261.7%
Contains more Vitamin B3Vitamin B3 +453.9%
Contains more Vitamin B5Vitamin B5 +3650%
Contains more Vitamin B6Vitamin B6 +486%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Folate ~13µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +131.7%
Contains more FatsFats +614.3%
Contains more CarbsCarbs +64.4%
Contains more OtherOther +105.4%
Contains more WaterWater +14.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soup beans Shiitake DV% diff.
Vitamin B5 0.04mg 1.5mg 29%
Vitamin B3 0.7mg 3.877mg 20%
Vitamin B6 0.05mg 0.293mg 19%
Sodium 400mg 9mg 17%
Iron 1.33mg 0.41mg 12%
Vitamin B2 0.06mg 0.217mg 12%
Vitamin A 81µg 9%
Fiber 4.6g 2.5g 8%
Phosphorus 59mg 112mg 8%
Saturated fat 1.37g 6%
Protein 5.19g 2.24g 6%
Fats 3.5g 0.49g 5%
Zinc 0.44mg 1.03mg 5%
Monounsaturated fat 1.58g 4%
Potassium 175mg 304mg 4%
Vitamin B1 0.06mg 0.015mg 4%
Polyunsaturated fat 0.39g 3%
Calories 95kcal 34kcal 3%
Manganese 0.29mg 0.23mg 3%
Calcium 32mg 2mg 3%
Cholesterol 9mg 3%
Vitamin D 0.4µg 2%
Selenium 6.9µg 5.7µg 2%
Vitamin C 1.8mg 2%
Copper 0.16mg 0.142mg 2%
Vitamin D 18IU 2%
Carbs 11.16g 6.79g 1%
Vitamin B12 0.03µg 1%
Net carbs 6.56g 4.29g N/A
Magnesium 19mg 20mg 0%
Sugar 2.38g N/A
Folate 12µg 13µg 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
Soup beans Shiitake
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
8%
Soup beans
23%
Shiitake
Minerals Daily Need Coverage Score
31%
Soup beans
24%
Shiitake

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 2.38g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 391mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 1.37g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
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.
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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.