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  6. Avocado vs. Navy bean raw

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

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Summary of differences between avocadoes and navy bean raw

  • Avocadoes have more vitamin B5; however, navy bean raw is higher in vitamin B1, copper, iron, magnesium, folate, manganese, vitamin C, and phosphorus.
  • Navy bean raw covers your daily need for vitamin B1, 27% more than avocadoes.
  • Avocadoes have 25 times more saturated fat than navy bean raw. While avocadoes have 2.126g of saturated fat, navy bean raw has only 0.085g.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Beans, navy, mature seeds, sprouted, raw.

Infographic

Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 more PotassiumPotassium +58%
Contains less SodiumSodium -46.2%
Contains more MagnesiumMagnesium +248.3%
Contains more CalciumCalcium +25%
Contains more IronIron +250.9%
Contains more CopperCopper +87.4%
Contains more ZincZinc +39.1%
Contains more PhosphorusPhosphorus +92.3%
Contains more ManganeseManganese +187.3%
Contains more SeleniumSelenium +50%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 B3Vitamin B3 +42.5%
Contains more Vitamin B5Vitamin B5 +68.4%
Contains more Vitamin B6Vitamin B6 +34.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +88%
Contains more Vitamin B1Vitamin B1 +482.1%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more FolateFolate +63%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Navy bean raw DV% diff.
Vitamin B1 0.067mg 0.39mg 27%
Fiber 6.7g 27%
Monounsaturated fat 9.799g 0.052g 24%
Fats 14.66g 0.7g 21%
Vitamin K 21µg 18%
Copper 0.19mg 0.356mg 18%
Iron 0.55mg 1.93mg 17%
Magnesium 29mg 101mg 17%
Vitamin E 2.07mg 14%
Folate 81µg 132µg 13%
Manganese 0.142mg 0.408mg 12%
Vitamin B5 1.389mg 0.825mg 11%
Vitamin C 10mg 18.8mg 10%
Saturated fat 2.126g 0.085g 9%
Polyunsaturated fat 1.816g 0.407g 9%
Protein 2g 6.15g 8%
Phosphorus 52mg 100mg 7%
Vitamin B2 0.13mg 0.215mg 7%
Vitamin B6 0.257mg 0.191mg 5%
Calories 160kcal 67kcal 5%
Potassium 485mg 307mg 5%
Vitamin B3 1.738mg 1.22mg 3%
Choline 14.2mg 3%
Zinc 0.64mg 0.89mg 2%
Carbs 8.53g 13.05g 2%
Vitamin A 7µg 0µg 1%
Net carbs 1.83g 13.05g N/A
Calcium 12mg 15mg 0%
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 7mg 13mg 0%
Selenium 0.4µg 0.6µg 0%
Tryptophan 0.025mg 0.064mg 0%
Threonine 0.073mg 0.258mg 0%
Isoleucine 0.084mg 0.273mg 0%
Leucine 0.143mg 0.442mg 0%
Lysine 0.132mg 0.35mg 0%
Methionine 0.038mg 0.064mg 0%
Phenylalanine 0.097mg 0.31mg 0%
Valine 0.107mg 0.316mg 0%
Histidine 0.049mg 0.172mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 FatsFats +1994.3%
Contains more OtherOther +66.3%
Contains more ProteinProtein +207.5%
Contains more CarbsCarbs +53%
~equal in Water ~79.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 more Mono. FatMonounsaturated fat +18744.2%
Contains more Poly. FatPolyunsaturated fat +346.2%
Contains less Sat. FatSaturated fat -96%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.