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  6. Navy bean raw vs. Pollock

Navy bean raw vs. Pollock — In-Depth Nutrition Comparison

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Summary of differences between navy bean raw and pollock

  • Navy bean raw has more copper, folate, vitamin B1, vitamin C, and iron; however, pollock is higher in vitamin B12, selenium, and phosphorus.
  • Pollock covers your daily need for vitamin B12, 153% more than navy bean raw.
  • Navy bean raw has less sodium.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Navy bean raw vs Pollock 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more MagnesiumMagnesium +24.7%
Contains more IronIron +244.6%
Contains more CopperCopper +493.3%
Contains more ZincZinc +56.1%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +2166.7%
Contains more CalciumCalcium +380%
Contains more PotassiumPotassium +40.1%
Contains more PhosphorusPhosphorus +167%
Contains more SeleniumSelenium +7250%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +622.2%
Contains more Vitamin B5Vitamin B5 +91%
Contains more FolateFolate +4300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +223.7%
Contains more Vitamin B6Vitamin B6 +72.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.223mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Selenium 0.6µg 44.1µg 79%
Protein 6.15g 23.48g 35%
Copper 0.356mg 0.06mg 33%
Folate 132µg 3µg 32%
Cholesterol 0mg 86mg 29%
Vitamin B1 0.39mg 0.054mg 28%
Phosphorus 100mg 267mg 24%
Vitamin C 18.8mg 0mg 21%
Sodium 13mg 419mg 18%
Choline 91.6mg 17%
Vitamin B3 1.22mg 3.949mg 17%
Manganese 0.408mg 0.018mg 17%
Iron 1.93mg 0.56mg 17%
Vitamin B6 0.191mg 0.329mg 11%
Vitamin B5 0.825mg 0.432mg 8%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 51IU 6%
Calcium 15mg 72mg 6%
Magnesium 101mg 81mg 5%
Potassium 307mg 430mg 4%
Carbs 13.05g 0g 4%
Zinc 0.89mg 0.57mg 3%
Vitamin E 0.28mg 2%
Vitamin A 0µg 17µg 2%
Calories 67kcal 111kcal 2%
Polyunsaturated fat 0.407g 0.583g 1%
Vitamin B2 0.215mg 0.223mg 1%
Fats 0.7g 1.18g 1%
Net carbs 13.05g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.085g 0.159g 0%
Monounsaturated fat 0.052g 0.134g 0%
Tryptophan 0.064mg 0.263mg 0%
Threonine 0.258mg 1.029mg 0%
Isoleucine 0.273mg 1.082mg 0%
Leucine 0.442mg 1.908mg 0%
Lysine 0.35mg 2.157mg 0%
Methionine 0.064mg 0.696mg 0%
Phenylalanine 0.31mg 0.917mg 0%
Valine 0.316mg 1.21mg 0%
Histidine 0.172mg 0.691mg 0%
Omega-3 - EPA 0.086g N/A
Omega-3 - DHA 0.423g N/A
Omega-3 - DPA 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +281.8%
Contains more FatsFats +68.6%
Contains more OtherOther +77.9%
~equal in Water ~73.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated fat -46.5%
Contains more Mono. FatMonounsaturated fat +157.7%
Contains more Poly. FatPolyunsaturated fat +43.2%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.