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Seed vs Navy bean - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 23)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.3)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 3.245g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Navy bean
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Seed Navy bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Seed
23
Navy bean
Mineral Summary Score
137
Seed
30
Navy bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
7
:
Contains more Iron +300%
Contains more Calcium +4106.7%
Contains more Potassium +32.6%
Contains more Magnesium +231.7%
Contains more Copper +159.6%
Contains more Zinc +414.6%
Contains more Phosphorus +760%
Contains less Sodium -18.8%
Contains more Iron +300%
Contains more Calcium +4106.7%
Contains more Potassium +32.6%
Contains more Magnesium +231.7%
Contains more Copper +159.6%
Contains more Zinc +414.6%
Contains more Phosphorus +760%
Contains less Sodium -18.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
4
:
Contains more Vitamin A +1250%
Contains more Vitamin B1 +59%
Contains more Vitamin B3 +623.8%
Contains more Vitamin C +1075%
Contains more Vitamin B2 +26.5%
Contains more Vitamin A +1250%
Contains more Vitamin B1 +59%
Contains more Vitamin B3 +623.8%
Contains more Vitamin C +1075%
Contains more Vitamin B2 +26.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
99%
Seed
37%
Navy bean
Carbohydrates
42%
Seed
13%
Navy bean
Fats
142%
Seed
3%
Navy bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Seed Navy bean Opinion
Calories 486 67 Seed
Protein 16.54 6.15 Seed
Fats 30.74 0.7 Seed
Vitamin C 1.6 18.8 Navy bean
Carbs 42.12 13.05 Seed
Cholesterol 0 0
Vitamin D 0 Navy bean
Iron 7.72 1.93 Seed
Calcium 631 15 Seed
Potassium 407 307 Seed
Magnesium 335 101 Seed
Sugars
Fiber 34.4 Seed
Copper 0.924 0.356 Seed
Zinc 4.58 0.89 Seed
Starch
Phosphorus 860 100 Seed
Sodium 16 13 Navy bean
Vitamin A 54 4 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Navy bean
Vitamin B1 0.62 0.39 Seed
Vitamin B2 0.17 0.215 Navy bean
Vitamin B3 8.83 1.22 Seed
Vitamin B5 0.825 Navy bean
Vitamin B6 0.191 Navy bean
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 Navy bean
Trans Fat 0.14 0 Navy bean
Saturated Fat 3.33 0.085 Navy bean
Monounsaturated Fat 2.309 0.052 Seed
Polyunsaturated fat 23.665 0.407 Seed
Tryptophan 0.436 0.064 Seed
Threonine 0.709 0.258 Seed
Isoleucine 0.801 0.273 Seed
Leucine 1.371 0.442 Seed
Lysine 0.97 0.35 Seed
Methionine 0.588 0.064 Seed
Phenylalanine 1.016 0.31 Seed
Valine 0.95 0.316 Seed
Histidine 0.531 0.172 Seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.