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Bean raw vs. Fajita — In-Depth Nutrition Comparison

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A recap on differences between bean raw and fajita

  • Fajita has less folate, copper, fiber, vitamin B1, iron, manganese, magnesium, and potassium.
  • Bean raw covers your daily folate needs 130% more than fajita.
  • Bean raw has less sodium.

Food varieties used in this article are Beans, pinto, mature seeds, raw and USDA Commodity, chicken fajita strips, frozen.

Infographic

Bean raw vs Fajita 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Fajita
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +769.2%
Contains more PotassiumPotassium +390.5%
Contains more IronIron +412.1%
Contains more CopperCopper +2876.7%
Contains more ZincZinc +66.4%
Contains more PhosphorusPhosphorus +48.4%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +1639.4%
Contains more SeleniumSelenium +67.1%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Fajita
2
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 0% 0% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +613%
Contains more Vitamin B6Vitamin B6 +22.5%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +13025%
Contains more Vitamin B3Vitamin B3 +307.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.22mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin B5 ~0.726mg
~equal in Choline ~67.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Fajita
2
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more ProteinProtein +15.4%
Contains more CarbsCarbs +2704.9%
Contains more OtherOther +20.5%
Contains more FatsFats +365.9%
Contains more WaterWater +523.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains less Sat. FatSaturated fat -85.3%
Contains more Mono. FatMonounsaturated fat +918.8%
Contains more Poly. FatPolyunsaturated fat +167.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Fajita
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Fajita DV% diff.
Folate 525µg 4µg 130%
Copper 0.893mg 0.03mg 96%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.1mg 51%
Iron 5.07mg 0.99mg 51%
Manganese 1.148mg 0.066mg 47%
Magnesium 176mg 22mg 37%
Sodium 12mg 799mg 34%
Potassium 1393mg 284mg 33%
Cholesterol 0mg 88mg 29%
Vitamin B12 0µg 0.54µg 23%
Vitamin B3 1.174mg 4.779mg 23%
Carbs 62.55g 2.23g 20%
Selenium 27.9µg 16.7µg 20%
Phosphorus 411mg 277mg 19%
Starch 34.17g 14%
Calories 347kcal 135kcal 11%
Calcium 113mg 13mg 10%
Zinc 2.28mg 1.37mg 8%
Vitamin B6 0.474mg 0.387mg 7%
Vitamin C 6.3mg 0mg 7%
Fats 1.23g 5.73g 7%
Protein 21.42g 18.56g 6%
Saturated fat 0.235g 1.596g 6%
Monounsaturated fat 0.229g 2.333g 5%
Vitamin K 5.6µg 0.2µg 5%
Polyunsaturated fat 0.407g 1.089g 5%
Vitamin B5 0.785mg 0.726mg 1%
Net carbs 47.05g 2.23g N/A
Sugar 2.11g 0g N/A
Vitamin E 0.21mg 0.22mg 0%
Vitamin B2 0.212mg 0.213mg 0%
Choline 66.2mg 67.8mg 0%
Tryptophan 0.237mg 0.2mg 0%
Threonine 0.81mg 0.452mg 0%
Isoleucine 0.871mg 0.813mg 0%
Leucine 1.558mg 1.56mg 0%
Lysine 1.356mg 1.857mg 0%
Methionine 0.259mg 0.552mg 0%
Phenylalanine 1.095mg 0.763mg 0%
Valine 0.998mg 0.847mg 0%
Histidine 0.556mg 0.68mg 0%
Omega-3 - DPA 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Fajita
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
31%
Fajita
Minerals Daily Need Coverage Score
131%
Bean raw
45%
Fajita

Comparison summary

Which food is lower in Sugar?
Fajita
Fajita is lower in Sugar (difference - 2.11g)
Which food is cheaper?
Fajita
Fajita is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 787mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 1.361g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.