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  6. Navy bean raw vs. Bell pepper

Navy bean raw vs. Bell pepper — In-Depth Nutrition Comparison

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How are navy bean raw and bell peppers different?

  • Navy bean raw is higher in copper, folate, vitamin B1, magnesium, iron, vitamin B5, vitamin B2, manganese, and phosphorus; however, bell peppers are richer in vitamin C.
  • Daily need coverage for vitamin C for bell peppers is 68% higher.
  • Navy bean raw contains 13 times more folate than bell peppers. While navy bean raw contains 132µg of folate, bell peppers contain only 10µg.

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

Infographic

Navy bean raw vs Bell pepper 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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +910%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +75.4%
Contains more IronIron +467.6%
Contains more CopperCopper +439.4%
Contains more ZincZinc +584.6%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +234.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -76.9%

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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin B1Vitamin B1 +584.2%
Contains more Vitamin B2Vitamin B2 +667.9%
Contains more Vitamin B3Vitamin B3 +154.2%
Contains more Vitamin B5Vitamin B5 +733.3%
Contains more FolateFolate +1220%
Contains more Vitamin CVitamin C +327.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +17.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Bell pepper DV% diff.
Vitamin C 18.8mg 80.4mg 68%
Copper 0.356mg 0.066mg 32%
Folate 132µg 10µg 31%
Vitamin B1 0.39mg 0.057mg 28%
Magnesium 101mg 10mg 22%
Iron 1.93mg 0.34mg 20%
Vitamin B5 0.825mg 0.099mg 15%
Vitamin B2 0.215mg 0.028mg 14%
Manganese 0.408mg 0.122mg 12%
Phosphorus 100mg 20mg 11%
Protein 6.15g 0.86g 11%
Fiber 1.7g 7%
Zinc 0.89mg 0.13mg 7%
Vitamin K 7.4µg 6%
Vitamin B3 1.22mg 0.48mg 5%
Potassium 307mg 175mg 4%
Carbs 13.05g 4.64g 3%
Vitamin B6 0.191mg 0.224mg 3%
Polyunsaturated fat 0.407g 0.062g 2%
Calories 67kcal 20kcal 2%
Vitamin A 0µg 18µg 2%
Vitamin E 0.37mg 2%
Selenium 0.6µg 0µg 1%
Choline 5.5mg 1%
Fats 0.7g 0.17g 1%
Calcium 15mg 10mg 1%
Fructose 1.12g 1%
Net carbs 13.05g 2.94g N/A
Sugar 2.4g N/A
Sodium 13mg 3mg 0%
Saturated fat 0.085g 0.058g 0%
Monounsaturated fat 0.052g 0.008g 0%
Tryptophan 0.064mg 0.012mg 0%
Threonine 0.258mg 0.036mg 0%
Isoleucine 0.273mg 0.024mg 0%
Leucine 0.442mg 0.036mg 0%
Lysine 0.35mg 0.039mg 0%
Methionine 0.064mg 0.007mg 0%
Phenylalanine 0.31mg 0.092mg 0%
Valine 0.316mg 0.036mg 0%
Histidine 0.172mg 0.01mg 0%

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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +615.1%
Contains more FatsFats +311.8%
Contains more CarbsCarbs +181.3%
Contains more OtherOther +115.9%
Contains more WaterWater +18.6%

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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +550%
Contains more Poly. FatPolyunsaturated fat +556.5%
Contains less Sat. FatSaturated fat -31.8%

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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.