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  6. Bean raw vs. Minestrone

Bean raw vs. Minestrone — In-Depth Nutrition Comparison

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Important differences between bean raw and minestrone

  • Bean raw has more folate, copper, fiber, iron, vitamin B1, phosphorus, manganese, magnesium, potassium, and vitamin B6 than minestrone.
  • Bean raw's daily need coverage for folate is 128% more.
  • Bean raw contains 59 times more magnesium than minestrone. Bean raw contains 176mg of magnesium, while minestrone contains 3mg.
  • Minestrone has a higher glycemic index. The glycemic index of minestrone is 47, while the glycemic index of bean raw is 33.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Bean raw vs Minestrone 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +5766.7%
Contains more CalciumCalcium +707.1%
Contains more PotassiumPotassium +971.5%
Contains more IronIron +1234.2%
Contains more CopperCopper +1651%
Contains more ZincZinc +635.5%
Contains more PhosphorusPhosphorus +1687%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +655.3%
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.
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%
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +1160%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3140.9%
Contains more Vitamin B2Vitamin B2 +1077.8%
Contains more Vitamin B3Vitamin B3 +200.3%
Contains more Vitamin B5Vitamin B5 +460.7%
Contains more Vitamin B6Vitamin B6 +1056.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3400%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Minestrone DV% diff.
Folate 525µg 15µg 128%
Copper 0.893mg 0.051mg 94%
Fiber 15.5g 0.4g 60%
Iron 5.07mg 0.38mg 59%
Vitamin B1 0.713mg 0.022mg 58%
Phosphorus 411mg 23mg 55%
Selenium 27.9µg 51%
Manganese 1.148mg 0.152mg 43%
Magnesium 176mg 3mg 41%
Protein 21.42g 1.77g 39%
Potassium 1393mg 130mg 37%
Vitamin B6 0.474mg 0.041mg 33%
Carbs 62.55g 4.66g 19%
Zinc 2.28mg 0.31mg 18%
Calories 347kcal 34kcal 16%
Vitamin B2 0.212mg 0.018mg 15%
Starch 34.17g 14%
Vitamin B5 0.785mg 0.14mg 13%
Choline 66.2mg 12%
Sodium 12mg 254mg 11%
Calcium 113mg 14mg 10%
Vitamin C 6.3mg 0.5mg 6%
Vitamin A 0µg 49µg 5%
Vitamin K 5.6µg 5%
Vitamin B3 1.174mg 0.391mg 5%
Vitamin E 0.21mg 1%
Fats 1.23g 1.04g 0%
Net carbs 47.05g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 2.11g N/A
Saturated fat 0.235g 0.23g 0%
Monounsaturated fat 0.229g 0.29g 0%
Polyunsaturated fat 0.407g 0.46g 0%
Tryptophan 0.237mg 0.013mg 0%
Threonine 0.81mg 0.043mg 0%
Isoleucine 0.871mg 0.054mg 0%
Leucine 1.558mg 0.098mg 0%
Lysine 1.356mg 0.076mg 0%
Methionine 0.259mg 0.018mg 0%
Phenylalanine 1.095mg 0.064mg 0%
Valine 0.998mg 0.074mg 0%
Histidine 0.556mg 0.03mg 0%

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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +1110.2%
Contains more FatsFats +18.3%
Contains more CarbsCarbs +1242.3%
Contains more OtherOther +189.2%
Contains more WaterWater +706.1%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +26.6%
Contains more Poly. FatPolyunsaturated fat +13%
~equal in Saturated fat ~0.23g

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
  2. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.