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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.
Contains more Calcium +1400%
Contains more Iron +387.8%
Contains more Magnesium +20%
Contains more Potassium +92.8%
Contains more Zinc +35%
Contains more Copper +876.1%
Contains more Manganese +131.3%
Contains more Phosphorus +148.9%
Contains less Sodium -74.3%
Contains more Selenium +714.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Contains more Calcium +1400%
Contains more Iron +387.8%
Contains more Magnesium +20%
Contains more Potassium +92.8%
Contains more Zinc +35%
Contains more Copper +876.1%
Contains more Manganese +131.3%
Contains more Phosphorus +148.9%
Contains less Sodium -74.3%
Contains more Selenium +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.
:
Contains more Vitamin B1 +2426.7%
Contains more Folate +46.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +45.6%
Contains more Vitamin B3 +136.4%
Contains more Vitamin B5 +1193.1%
Contains more Vitamin B6 +290.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 12% 0% 4% 51% 73% 90% 68% 10% 0% 0%
Contains more Vitamin B1 +2426.7%
Contains more Folate +46.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +45.6%
Contains more Vitamin B3 +136.4%
Contains more Vitamin B5 +1193.1%
Contains more Vitamin B6 +290.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +417.9%
Contains more Fats +83.7%
Contains more Carbs +313.8%
Contains more Other +170.3%
Contains more Water +56.3%
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 Protein +417.9%
Contains more Fats +83.7%
Contains more Carbs +313.8%
Contains more Other +170.3%
Contains more Water +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 Sodium ok
Lower in Cholesterol 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
Net carbs 28.1g 4.29g Winged bean
Protein 11.6g 2.24g Winged bean
Fats 0.9g 0.49g Winged bean
Carbs 28.1g 6.79g Winged bean
Calories 148kcal 34kcal Winged bean
Sugar 2.38g Winged bean
Fiber 2.5g Shiitake
Calcium 30mg 2mg Winged bean
Iron 2mg 0.41mg Winged bean
Magnesium 24mg 20mg Winged bean
Phosphorus 45mg 112mg Shiitake
Potassium 586mg 304mg Winged bean
Sodium 35mg 9mg Shiitake
Zinc 1.39mg 1.03mg Winged bean
Copper 1.386mg 0.142mg Winged bean
Manganese 0.532mg 0.23mg Winged bean
Selenium 0.7µg 5.7µg Shiitake
Vitamin D 0IU 18IU Shiitake
Vitamin D 0µg 0.4µg 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
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
Saturated Fat 0.222g Shiitake
Monounsaturated Fat 0.234g Winged bean
Polyunsaturated fat 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Shiitake
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Winged bean
25%
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 contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 26mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
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.