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Winged bean vs. Shiitake — In-Depth Nutrition Comparison

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What are the differences between Winged bean and Shiitake?

  • Winged bean is higher in Copper, Vitamin B1, Iron, Manganese, and Potassium, however, Shiitake is richer in Vitamin B5, Vitamin B6, Vitamin B3, Phosphorus, and Selenium.
  • Winged bean's daily need coverage for Copper is 138% more.
  • Shiitake contains 25 times less Vitamin B1 than Winged bean. Winged bean contains 0.379mg of Vitamin B1, while Shiitake contains 0.015mg.

We used Winged bean tuber, raw and Mushrooms, shiitake, raw types in this article.

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 MagnesiumMagnesium +20%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +92.8%
Contains more IronIron +387.8%
Contains more CopperCopper +876.1%
Contains more ZincZinc +35%
Contains more ManganeseManganese +131.3%
Contains more PhosphorusPhosphorus +148.9%
Contains less SodiumSodium -74.3%
Contains more SeleniumSelenium +714.3%

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% 0% 95% 34% 31% 7% 17% 0% 0% 14% 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% 12% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin B1Vitamin B1 +2426.7%
Contains more FolateFolate +46.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +45.6%
Contains more Vitamin B3Vitamin B3 +136.4%
Contains more Vitamin B5Vitamin B5 +1193.1%
Contains more Vitamin B6Vitamin B6 +290.7%
~equal in Vitamin C ~mg
~equal in Vitamin A ~IU
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +417.9%
Contains more FatsFats +83.7%
Contains more CarbsCarbs +313.8%
Contains more OtherOther +170.3%
Contains more WaterWater +56.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Shiitake Opinion
Calories 148kcal 34kcal Winged bean
Protein 11.6g 2.24g Winged bean
Fats 0.9g 0.49g Winged bean
Net carbs 28.1g 4.29g Winged bean
Carbs 28.1g 6.79g Winged bean
Vitamin D 0IU 18IU Shiitake
Magnesium 24mg 20mg Winged bean
Calcium 30mg 2mg Winged bean
Potassium 586mg 304mg Winged bean
Iron 2mg 0.41mg Winged bean
Sugar 2.38g Winged bean
Fiber 2.5g Shiitake
Copper 1.386mg 0.142mg Winged bean
Zinc 1.39mg 1.03mg Winged bean
Phosphorus 45mg 112mg Shiitake
Sodium 35mg 9mg Shiitake
Vitamin D 0µg 0.4µg Shiitake
Manganese 0.532mg 0.23mg Winged bean
Selenium 0.7µg 5.7µg Shiitake
Vitamin B1 0.379mg 0.015mg Winged bean
Vitamin B2 0.149mg 0.217mg Shiitake
Vitamin B3 1.64mg 3.877mg Shiitake
Vitamin B5 0.116mg 1.5mg Shiitake
Vitamin B6 0.075mg 0.293mg Shiitake
Folate 19µg 13µg Winged bean
Saturated Fat 0.222g Shiitake
Monounsaturated Fat 0.234g Winged bean
Polyunsaturated fat 0.174g Winged bean
Tryptophan 0.252mg 0.011mg Winged bean
Threonine 0.451mg 0.134mg Winged bean
Isoleucine 0.425mg 0.111mg Winged bean
Leucine 0.64mg 0.189mg Winged bean
Lysine 0.592mg 0.134mg Winged bean
Methionine 0.143mg 0.033mg Winged bean
Phenylalanine 0.451mg 0.111mg Winged bean
Valine 0.599mg 0.145mg Winged bean
Histidine 0.241mg 0.056mg Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Shiitake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
15%
Winged bean
24%
Shiitake
Minerals Daily Need Coverage Score
75%
Winged bean
24%
Shiitake

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.38g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 0.222g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.