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  6. Bean raw vs. Roe

Bean raw vs. Roe — In-Depth Nutrition Comparison

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How are bean raw and roe different?

  • Bean raw is higher in folate, copper, fiber, iron, manganese, and vitamin B1; however, roe is richer in vitamin B12, vitamin B2, and selenium.
  • Daily need coverage for vitamin B12 for roe is 481% higher.

Beans, pinto, mature seeds, raw and Fish, roe, mixed species, cooked, dry heat are the varieties used in this article.

Infographic

Bean raw vs Roe infographic
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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.
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%
Roe
Roe
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +576.9%
Contains more CalciumCalcium +303.6%
Contains more PotassiumPotassium +392.2%
Contains more IronIron +558.4%
Contains more CopperCopper +597.7%
Contains more ZincZinc +78.1%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +8730.8%
Contains more PhosphorusPhosphorus +25.3%
Contains more SeleniumSelenium +85.3%

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%
Roe
Roe
6
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +157.4%
Contains more Vitamin B6Vitamin B6 +156.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +470.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +160.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +347.6%
Contains more Vitamin B3Vitamin B3 +86.7%
Contains more Vitamin B5Vitamin B5 +47%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bean raw Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Cholesterol 0mg 479mg 160%
Folate 525µg 92µg 108%
Copper 0.893mg 0.128mg 85%
Fiber 15.5g 0g 62%
Vitamin B2 0.212mg 0.949mg 57%
Iron 5.07mg 0.77mg 54%
Manganese 1.148mg 0.013mg 49%
Selenium 27.9µg 51.7µg 43%
Magnesium 176mg 26mg 36%
Vitamin B1 0.713mg 0.277mg 36%
Potassium 1393mg 283mg 33%
Vitamin B6 0.474mg 0.185mg 22%
Polyunsaturated fat 0.407g 3.404g 20%
Carbs 62.55g 1.92g 20%
Phosphorus 411mg 515mg 15%
Protein 21.42g 28.62g 14%
Starch 34.17g 14%
Choline 66.2mg 12%
Fats 1.23g 8.23g 11%
Vitamin C 6.3mg 16.4mg 11%
Vitamin A 0µg 91µg 10%
Zinc 2.28mg 1.28mg 9%
Calcium 113mg 28mg 9%
Saturated fat 0.235g 1.866g 7%
Calories 347kcal 204kcal 7%
Vitamin B5 0.785mg 1.154mg 7%
Vitamin B3 1.174mg 2.192mg 6%
Vitamin K 5.6µg 5%
Sodium 12mg 117mg 5%
Monounsaturated fat 0.229g 2.129g 5%
Vitamin E 0.21mg 1%
Net carbs 47.05g 1.92g N/A
Sugar 2.11g N/A
Tryptophan 0.237mg 0.375mg 0%
Threonine 0.81mg 1.305mg 0%
Isoleucine 0.871mg 1.465mg 0%
Leucine 1.558mg 2.509mg 0%
Lysine 1.356mg 2.179mg 0%
Methionine 0.259mg 0.71mg 0%
Phenylalanine 1.095mg 1.401mg 0%
Valine 0.998mg 1.676mg 0%
Histidine 0.556mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - DPA 0g 0.105g N/A

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
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +3157.8%
Contains more OtherOther +33.5%
Contains more ProteinProtein +33.6%
Contains more FatsFats +569.1%
Contains more WaterWater +417.5%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Mono. FatMonounsaturated fat +829.7%
Contains more Poly. FatPolyunsaturated fat +736.4%

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.