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  6. Apple vs. Navy bean raw

Apple vs. Navy bean raw — In-Depth Nutrition Comparison

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How are apples and navy bean raw different?

  • Navy bean raw has more copper, folate, vitamin B1, magnesium, iron, manganese, vitamin C, vitamin B5, vitamin B2, and phosphorus than apples.
  • Daily need coverage for copper for navy bean raw is 37% higher.

Apples, raw, with skin and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Apple vs Navy bean raw 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.
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains less SodiumSodium -92.3%
Contains more MagnesiumMagnesium +1920%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +186.9%
Contains more IronIron +1508.3%
Contains more CopperCopper +1218.5%
Contains more ZincZinc +2125%
Contains more PhosphorusPhosphorus +809.1%
Contains more ManganeseManganese +1065.7%
Contains more SeleniumSelenium +∞%

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.
Apple
Apple
4
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +308.7%
Contains more Vitamin B1Vitamin B1 +2194.1%
Contains more Vitamin B2Vitamin B2 +726.9%
Contains more Vitamin B3Vitamin B3 +1240.7%
Contains more Vitamin B5Vitamin B5 +1252.5%
Contains more Vitamin B6Vitamin B6 +365.9%
Contains more FolateFolate +4300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apple Navy bean raw DV% diff.
Copper 0.027mg 0.356mg 37%
Folate 3µg 132µg 32%
Vitamin B1 0.017mg 0.39mg 31%
Magnesium 5mg 101mg 23%
Iron 0.12mg 1.93mg 23%
Vitamin C 4.6mg 18.8mg 16%
Manganese 0.035mg 0.408mg 16%
Vitamin B5 0.061mg 0.825mg 15%
Vitamin B2 0.026mg 0.215mg 15%
Phosphorus 11mg 100mg 13%
Vitamin B6 0.041mg 0.191mg 12%
Protein 0.26g 6.15g 12%
Fiber 2.4g 10%
Zinc 0.04mg 0.89mg 8%
Vitamin B3 0.091mg 1.22mg 7%
Fructose 5.9g 7%
Potassium 107mg 307mg 6%
Polyunsaturated fat 0.051g 0.407g 2%
Vitamin K 2.2µg 2%
Sodium 1mg 13mg 1%
Choline 3.4mg 1%
Fats 0.17g 0.7g 1%
Calories 52kcal 67kcal 1%
Calcium 6mg 15mg 1%
Vitamin E 0.18mg 1%
Selenium 0µg 0.6µg 1%
Net carbs 11.41g 13.05g N/A
Carbs 13.81g 13.05g 0%
Sugar 10.39g N/A
Starch 0.05g 0%
Vitamin A 3µg 0µg 0%
Saturated fat 0.028g 0.085g 0%
Monounsaturated fat 0.007g 0.052g 0%
Tryptophan 0.001mg 0.064mg 0%
Threonine 0.006mg 0.258mg 0%
Isoleucine 0.006mg 0.273mg 0%
Leucine 0.013mg 0.442mg 0%
Lysine 0.012mg 0.35mg 0%
Methionine 0.001mg 0.064mg 0%
Phenylalanine 0.006mg 0.31mg 0%
Valine 0.012mg 0.316mg 0%
Histidine 0.005mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +2265.4%
Contains more FatsFats +311.8%
Contains more OtherOther +375%
~equal in Carbs ~13.05g
~equal in Water ~79.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -67.1%
Contains more Mono. FatMonounsaturated fat +642.9%
Contains more Poly. FatPolyunsaturated fat +698%

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.