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  6. Navy bean raw vs. Avocado

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

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Summary of differences between navy bean raw and avocadoes

  • Navy bean raw has more vitamin B1, copper, iron, magnesium, folate, manganese, vitamin C, and phosphorus; however, avocadoes are higher in vitamin B5.
  • Navy bean raw covers your daily need for vitamin B1, 27% more than avocadoes.
  • Navy bean raw has 4 times more iron than avocadoes. While navy bean raw has 1.93mg of iron, avocadoes have only 0.55mg.
  • Navy bean raw has less saturated fat.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Avocados, raw, all commercial varieties.

Infographic

Navy bean raw vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +248.3%
Contains more CalciumCalcium +25%
Contains more IronIron +250.9%
Contains more CopperCopper +87.4%
Contains more ZincZinc +39.1%
Contains more PhosphorusPhosphorus +92.3%
Contains more ManganeseManganese +187.3%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +58%
Contains less SodiumSodium -46.2%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +88%
Contains more Vitamin B1Vitamin B1 +482.1%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more FolateFolate +63%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +42.5%
Contains more Vitamin B5Vitamin B5 +68.4%
Contains more Vitamin B6Vitamin B6 +34.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Avocado DV% diff.
Vitamin B1 0.39mg 0.067mg 27%
Fiber 6.7g 27%
Monounsaturated fat 0.052g 9.799g 24%
Fats 0.7g 14.66g 21%
Vitamin K 21µg 18%
Copper 0.356mg 0.19mg 18%
Iron 1.93mg 0.55mg 17%
Magnesium 101mg 29mg 17%
Vitamin E 2.07mg 14%
Folate 132µg 81µg 13%
Manganese 0.408mg 0.142mg 12%
Vitamin B5 0.825mg 1.389mg 11%
Vitamin C 18.8mg 10mg 10%
Saturated fat 0.085g 2.126g 9%
Polyunsaturated fat 0.407g 1.816g 9%
Protein 6.15g 2g 8%
Phosphorus 100mg 52mg 7%
Vitamin B2 0.215mg 0.13mg 7%
Vitamin B6 0.191mg 0.257mg 5%
Calories 67kcal 160kcal 5%
Potassium 307mg 485mg 5%
Vitamin B3 1.22mg 1.738mg 3%
Choline 14.2mg 3%
Zinc 0.89mg 0.64mg 2%
Carbs 13.05g 8.53g 2%
Vitamin A 0µg 7µg 1%
Net carbs 13.05g 1.83g N/A
Calcium 15mg 12mg 0%
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 13mg 7mg 0%
Selenium 0.6µg 0.4µg 0%
Tryptophan 0.064mg 0.025mg 0%
Threonine 0.258mg 0.073mg 0%
Isoleucine 0.273mg 0.084mg 0%
Leucine 0.442mg 0.143mg 0%
Lysine 0.35mg 0.132mg 0%
Methionine 0.064mg 0.038mg 0%
Phenylalanine 0.31mg 0.097mg 0%
Valine 0.316mg 0.107mg 0%
Histidine 0.172mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +207.5%
Contains more CarbsCarbs +53%
Contains more FatsFats +1994.3%
Contains more OtherOther +66.3%
~equal in Water ~73.23g

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +18744.2%
Contains more Poly. FatPolyunsaturated fat +346.2%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.