Bean raw vs. Focaccia — In-Depth Nutrition Comparison
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A recap on differences between bean raw and focaccia
- Focaccia has less folate, copper, fiber, phosphorus, potassium, magnesium, manganese, vitamin B6, and iron.
- Bean raw covers your daily folate needs 97% more than focaccia.
- Focaccia contains 12 times less potassium than bean raw. Bean raw contains 1393mg of potassium, while focaccia contains 114mg.
- Bean raw has less sodium.
- The glycemic index of focaccia is higher.
Food varieties used in this article are Beans, pinto, mature seeds, raw and Focaccia, Italian flatbread, plain.
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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.
| Contains more MagnesiumMagnesium | +780% |
| Contains more CalciumCalcium | +222.9% |
| Contains more PotassiumPotassium | +1121.9% |
| Contains more IronIron | +60.4% |
| Contains more CopperCopper | +881.3% |
| Contains more ZincZinc | +71.4% |
| Contains more PhosphorusPhosphorus | +221.1% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +215.4% |
| Contains more SeleniumSelenium | +75.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +51.7% |
| Contains more Vitamin B5Vitamin B5 | +21.7% |
| Contains more Vitamin B6Vitamin B6 | +319.5% |
| Contains more FolateFolate | +280.4% |
| Contains more CholineCholine | +2182.8% |
| Contains more Vitamin EVitamin E | +576.2% |
| Contains more Vitamin B2Vitamin B2 | +42% |
| Contains more Vitamin B3Vitamin B3 | +212.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 138µg | 97% |
| Copper | 0.893mg | 0.091mg | 89% |
| Fiber | 15.5g | 1.8g | 55% |
| Phosphorus | 411mg | 128mg | 40% |
| Potassium | 1393mg | 114mg | 38% |
| Magnesium | 176mg | 20mg | 37% |
| Manganese | 1.148mg | 0.364mg | 34% |
| Vitamin B6 | 0.474mg | 0.113mg | 28% |
| Protein | 21.42g | 8.77g | 25% |
| Iron | 5.07mg | 3.16mg | 24% |
| Sodium | 12mg | 561mg | 24% |
| Selenium | 27.9µg | 15.9µg | 22% |
| Vitamin B1 | 0.713mg | 0.47mg | 20% |
| Vitamin B3 | 1.174mg | 3.67mg | 16% |
| Monounsaturated fat | 0.229g | 5.67g | 14% |
| Starch | 34.17g | 14% | |
| Choline | 66.2mg | 2.9mg | 12% |
| Fats | 1.23g | 7.89g | 10% |
| Carbs | 62.55g | 35.82g | 9% |
| Zinc | 2.28mg | 1.33mg | 9% |
| Vitamin E | 0.21mg | 1.42mg | 8% |
| Calcium | 113mg | 35mg | 8% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin B2 | 0.212mg | 0.301mg | 7% |
| Calories | 347kcal | 249kcal | 5% |
| Polyunsaturated fat | 0.407g | 0.994g | 4% |
| Vitamin B5 | 0.785mg | 0.645mg | 3% |
| Saturated fat | 0.235g | 0.877g | 3% |
| Net carbs | 47.05g | 34.02g | N/A |
| Sugar | 2.11g | 1.75g | N/A |
| Vitamin K | 5.6µg | 5.7µg | 0% |
| Tryptophan | 0.237mg | 0% | |
| Threonine | 0.81mg | 0% | |
| Isoleucine | 0.871mg | 0% | |
| Leucine | 1.558mg | 0% | |
| Lysine | 1.356mg | 0% | |
| Methionine | 0.259mg | 0% | |
| Phenylalanine | 1.095mg | 0% | |
| Valine | 0.998mg | 0% | |
| Histidine | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +144.2% |
| Contains more CarbsCarbs | +74.6% |
| Contains more OtherOther | +115.5% |
| Contains more FatsFats | +541.5% |
| Contains more WaterWater | +305.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -73.2% |
| Contains more Mono. FatMonounsaturated fat | +2376% |
| Contains more Poly. FatPolyunsaturated fat | +144.2% |