Maitake Mushroom vs. Black Beans
Nutrition comparison of Maitake Mushroom and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
maitake mushroom
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in maitake mushroom and black beans:
- Both maitake mushroom and black beans are high in dietary fiber and potassium.
- Black bean has more folate.
- Black bean has signficantly more calcium than maitake mushroom.
- Black bean has signficantly more iron than maitake mushroom.
- Maitake mushroom has 58% less carbohydrates than black bean.
- Maitake mushroom has 66% less calories than black bean.
- Maitake mushroom is an excellent source of Vitamin D.
USDA sources for nutritional information: Maitake Mushroom (Mushrooms, maitake, raw) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Maitake mushroom has 66% less calories than black bean - maitake mushroom has 31 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, maitake mushroom is lighter in protein, heavier in carbs and similar to black beans for fat. Maitake mushroom has a macronutrient ratio of 22:75:3 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Maitake Mushroom | Black Beans | |
|---|---|---|
| Protein | 22% | 26% |
| Carbohydrates | 75% | 71% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Maitake mushroom has 58% less carbohydrates than black bean - maitake mushroom has 7g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both maitake mushroom and black beans are high in dietary fiber. Black bean has 156% more dietary fiber than maitake mushroom - maitake mushroom has 2.7g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Maitake mushroom and black beans contain similar amounts of sugar - maitake mushroom has 2.1g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 211% more protein than maitake mushroom - maitake mushroom has 1.9g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both maitake mushroom and black beans are low in saturated fat - maitake mushroom has 0.03g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than maitake mushroom - black bean has 2.7mg of Vitamin C per 100 grams and maitake mushroom does not contain significant amounts.
Vitamin A
Black beans and maitake mushroom contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and maitake mushroom does not contain significant amounts.
Vitamin D
Maitake mushroom is an excellent source of Vitamin D and it has more Vitamin D than black bean - maitake mushroom has 1123iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Maitake mushroom and black beans contain similar amounts of Vitamin E - maitake mushroom has 0.01mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Black beans and maitake mushroom contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and maitake mushroom does not contain significant amounts.
The B Vitamins
Black bean has more folate. Both maitake mushroom and black beans contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Maitake Mushroom | Black Beans | |
|---|---|---|
| Thiamin | 0.146 MG | 0.14 MG |
| Riboflavin | 0.242 MG | 0.12 MG |
| Niacin | 0.6585 MG | 0.62 MG |
| Pantothenic acid | 0.27 MG | 0.184 MG |
| Vitamin B6 | 0.056 MG | 0.055 MG |
| Folate | 21 UG | 61 UG |
Minerals
calcium
Black bean has signficantly more calcium than maitake mushroom - maitake mushroom has 1mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than maitake mushroom - maitake mushroom has 0.3mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both maitake mushroom and black beans are high in potassium. Black bean has 51% more potassium than maitake mushroom - maitake mushroom has 204mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both maitake mushroom and black beans contain significant amounts of linoleic acid.
| Maitake Mushroom | Black Beans | |
|---|---|---|
| linoleic acid | 0.09 G | 0.068 G |
| Total | 0.09 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Maitake Mushroom (Mushrooms, maitake, raw) and Black Beans (Beans, black turtle, mature seeds, canned) .
Maitake Mushroom g
()
|
Daily Values (%) |
Black Beans g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does maitake mushroom or black beans contain more calories in 100 grams?Maitake mushroom has 70% less calories than black bean - maitake mushroom has 31 calories in 100g and black bean has 91 calories.
Does maitake mushroom or black beans have more carbohydrates?
By weight, maitake mushroom has 60% fewer carbohydrates than black bean - maitake mushroom has 7g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does maitake mushroom or black beans contain more potassium?
Both maitake mushroom and black beans are high in potassium. Black bean has 50% more potassium than maitake mushroom - maitake mushroom has 204mg of potassium in 100 grams and black bean has 308mg of potassium.