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  6. Navy bean raw vs. Bean

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

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A recap on differences between Navy bean raw and Bean

  • Navy bean raw is higher in Folate, Iron, Vitamin B1, Vitamin C, Copper, Magnesium, and Vitamin B2, yet Bean is higher in Selenium.
  • Navy bean raw covers your daily Folate needs 27% more than Bean.
  • Navy bean raw contains 7 times more Iron than Bean. While Navy bean raw contains 1.93mg of Iron, Bean contains only 0.29mg.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Beans, baked, canned, no salt added.

Infographic

Navy bean raw vs Bean 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.
Navy bean raw
Navy bean raw
5
:
5
Bean
Bean
Contains more Iron +565.5%
Contains more Magnesium +215.6%
Contains more Copper +72.8%
Contains more Calcium +233.3%
Contains less Sodium -92.3%
Contains more Zinc +57.3%
Contains more Selenium +650%
Equal in Phosphorus - 104
Equal in Potassium - 296
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +565.5%
Contains more Magnesium +215.6%
Contains more Copper +72.8%
Contains more Calcium +233.3%
Contains less Sodium -92.3%
Contains more Zinc +57.3%
Contains more Selenium +650%
Equal in Phosphorus - 104
Equal in Potassium - 296

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.
Navy bean raw
Navy bean raw
7
:
3
Bean
Bean
Contains more Vitamin C +506.5%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +258.3%
Contains more Vitamin B3 +183.7%
Contains more Vitamin B6 +46.9%
Contains more Folate +450%
Contains more Vitamin A +2550%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin C +506.5%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +258.3%
Contains more Vitamin B3 +183.7%
Contains more Vitamin B6 +46.9%
Contains more Folate +450%
Contains more Vitamin A +2550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
3
:
2
Bean
Bean
Contains more Protein +28.1%
Contains more Fats +75%
Contains more Carbs +57%
Contains more Other +80%
Equal in Water - 72.6
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +28.1%
Contains more Fats +75%
Contains more Carbs +57%
Contains more Other +80%
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
3
:
0
Bean
Bean
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +48.6%
Contains more Polyunsaturated fat +136.6%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +48.6%
Contains more Polyunsaturated fat +136.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Bean Opinion
Net carbs 13.05g 14.99g Bean
Protein 6.15g 4.8g Navy bean raw
Fats 0.7g 0.4g Navy bean raw
Carbs 13.05g 20.49g Bean
Calories 67kcal 105kcal Bean
Sugar 7.78g Navy bean raw
Fiber 5.5g Bean
Calcium 15mg 50mg Bean
Iron 1.93mg 0.29mg Navy bean raw
Magnesium 101mg 32mg Navy bean raw
Phosphorus 100mg 104mg Bean
Potassium 307mg 296mg Navy bean raw
Sodium 13mg 1mg Bean
Zinc 0.89mg 1.4mg Bean
Copper 0.356mg 0.206mg Navy bean raw
Manganese 0.408mg Navy bean raw
Selenium 0.6µg 4.5µg Bean
Vitamin A 4IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 18.8mg 3.1mg Navy bean raw
Vitamin B1 0.39mg 0.15mg Navy bean raw
Vitamin B2 0.215mg 0.06mg Navy bean raw
Vitamin B3 1.22mg 0.43mg Navy bean raw
Vitamin B5 0.825mg Navy bean raw
Vitamin B6 0.191mg 0.13mg Navy bean raw
Folate 132µg 24µg Navy bean raw
Vitamin K 0.8µg Bean
Tryptophan 0.064mg Navy bean raw
Threonine 0.258mg Navy bean raw
Isoleucine 0.273mg Navy bean raw
Leucine 0.442mg Navy bean raw
Lysine 0.35mg Navy bean raw
Methionine 0.064mg Navy bean raw
Phenylalanine 0.31mg Navy bean raw
Valine 0.316mg Navy bean raw
Histidine 0.172mg Navy bean raw
Saturated Fat 0.085g 0.103g Navy bean raw
Monounsaturated Fat 0.052g 0.035g Navy bean raw
Polyunsaturated fat 0.407g 0.172g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Navy bean raw
11%
Bean
Minerals Daily Need Coverage Score
42%
Navy bean raw
25%
Bean

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 7.78g)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $0.2)
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.