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Beans, navy, mature seeds, raw vs. Green bean raw — In-Depth Nutrition Comparison

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How are beans, navy, mature seeds, raw and green bean raw different?

  • Beans, navy, mature seeds, raw is higher in copper, folate, vitamin B1, iron, phosphorus, manganese, fiber, magnesium, and zinc; however, green bean raw is richer in vitamin K.
  • Daily need coverage for copper for beans, navy, mature seeds, raw is 85% higher.
  • Beans, navy, mature seeds, raw contains 15 times more zinc than green bean raw. While beans, navy, mature seeds, raw contains 3.65mg of zinc, green bean raw contains only 0.24mg.

Beans, navy, mature seeds, raw and Beans, snap, green, raw are the varieties used in this article.

Infographic

Beans, navy, mature seeds, raw vs Green 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 125% 44% 105% 206% 278% 100% 174% 0.65% 185% 60%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +297.3%
Contains more PotassiumPotassium +461.6%
Contains more IronIron +433%
Contains more CopperCopper +1108.7%
Contains more ZincZinc +1420.8%
Contains more PhosphorusPhosphorus +971.1%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +556.5%
Contains more SeleniumSelenium +1733.3%

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 0% 0% 0.4% 0% 194% 38% 41% 45% 99% 0% 6.3% 273% 48%
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +845.1%
Contains more Vitamin B2Vitamin B2 +57.7%
Contains more Vitamin B3Vitamin B3 +198.1%
Contains more Vitamin B5Vitamin B5 +230.7%
Contains more Vitamin B6Vitamin B6 +203.5%
Contains more FolateFolate +1003%
Contains more CholineCholine +471.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1950%
Contains more Vitamin KVitamin K +1620%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 61% 12% 3%
Protein: 22.33 g
Fats: 1.5 g
Carbs: 60.75 g
Water: 12.1 g
Other: 3.32 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +1120.2%
Contains more FatsFats +581.8%
Contains more CarbsCarbs +771.6%
Contains more OtherOther +403%
Contains more WaterWater +646.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 11% 75%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.128 g
Polyunsaturated fat: Poly. Fat 0.873 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +1180%
Contains more Poly. FatPolyunsaturated fat +672.6%
Contains less Sat. FatSaturated fat -70.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
89% 9%
Starch: 32.9 g
Sucrose: 3.33 g
Glucose: 0.21 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.34 g
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +3638.6%
Contains more SucroseSucrose +825%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +619%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beans, navy, mature seeds, raw Green bean raw DV% diff.
Copper 0.834mg 0.069mg 85%
Folate 364µg 33µg 83%
Vitamin B1 0.775mg 0.082mg 58%
Iron 5.49mg 1.03mg 56%
Phosphorus 407mg 38mg 53%
Manganese 1.418mg 0.216mg 52%
Fiber 15.3g 2.7g 50%
Protein 22.33g 1.83g 41%
Magnesium 175mg 25mg 36%
Vitamin K 2.5µg 43µg 34%
Zinc 3.65mg 0.24mg 31%
Potassium 1185mg 211mg 29%
Vitamin B6 0.428mg 0.141mg 22%
Selenium 11µg 0.6µg 19%
Carbs 60.75g 6.97g 18%
Calories 337kcal 31kcal 15%
Vitamin C 12.2mg 14%
Starch 32.9g 0.88g 13%
Choline 87.4mg 15.3mg 13%
Calcium 147mg 37mg 11%
Vitamin B5 0.744mg 0.225mg 10%
Vitamin B3 2.188mg 0.734mg 9%
Polyunsaturated fat 0.873g 0.113g 5%
Vitamin B2 0.164mg 0.104mg 5%
Vitamin A 0µg 35µg 4%
Vitamin E 0.02mg 0.41mg 3%
Fats 1.5g 0.22g 2%
Fructose 0g 1.39g 2%
Saturated fat 0.17g 0.05g 1%
Net carbs 45.45g 4.27g N/A
Sugar 3.88g 3.26g N/A
Sodium 5mg 6mg 0%
Monounsaturated fat 0.128g 0.01g 0%
Tryptophan 0.247mg 0.019mg 0%
Threonine 0.711mg 0.079mg 0%
Isoleucine 0.952mg 0.066mg 0%
Leucine 1.723mg 0.112mg 0%
Lysine 1.28mg 0.088mg 0%
Methionine 0.273mg 0.022mg 0%
Phenylalanine 1.158mg 0.067mg 0%
Valine 1.241mg 0.09mg 0%
Histidine 0.507mg 0.034mg 0%
Omega-3 - ALA 0.538g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beans, navy, mature seeds, raw Green bean raw
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
57%
Beans, navy, mature seeds, raw
23%
Green bean raw
Minerals Daily Need Coverage Score
128%
Beans, navy, mature seeds, raw
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Green bean raw
Green bean raw is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Green bean raw
Green bean raw is lower in Saturated fat (difference - 0.12g)
Which food is lower in Cholesterol?
Beans, navy, mature seeds, raw
Beans, navy, mature seeds, raw is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Beans, navy, mature seeds, raw
Beans, navy, mature seeds, raw contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Beans, navy, mature seeds, raw
Beans, navy, mature seeds, raw is lower in glycemic index (difference - 20)
Which food is cheaper?
Beans, navy, mature seeds, raw
Beans, navy, mature seeds, raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Beans, navy, mature seeds, raw
Beans, navy, mature seeds, 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. Beans, navy, mature seeds, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173745/nutrients
  2. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.