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

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A recap on differences between navy bean raw and cabbage

  • Navy bean raw is higher in copper, vitamin B1, folate, magnesium, iron, vitamin B2, vitamin B5, manganese, and phosphorus, yet cabbage is higher in vitamin C.
  • Navy bean raw covers your daily copper needs 37% more than cabbage.
  • Navy bean raw contains 8 times more magnesium than cabbage. While navy bean raw contains 101mg of magnesium, cabbage contains only 12mg.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Cabbage, raw.

Infographic

Navy bean raw vs Cabbage 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 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
Contains more MagnesiumMagnesium +741.7%
Contains more PotassiumPotassium +80.6%
Contains more IronIron +310.6%
Contains more CopperCopper +1773.7%
Contains more ZincZinc +394.4%
Contains more PhosphorusPhosphorus +284.6%
Contains less SodiumSodium -27.8%
Contains more ManganeseManganese +155%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +166.7%

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 122% 1.7% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32% 5.8%
Contains more Vitamin B1Vitamin B1 +539.3%
Contains more Vitamin B2Vitamin B2 +437.5%
Contains more Vitamin B3Vitamin B3 +421.4%
Contains more Vitamin B5Vitamin B5 +289.2%
Contains more Vitamin B6Vitamin B6 +54%
Contains more FolateFolate +207%
Contains more Vitamin CVitamin C +94.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more ProteinProtein +380.5%
Contains more FatsFats +600%
Contains more CarbsCarbs +125%
Contains more OtherOther +48.4%
Contains more WaterWater +16.5%

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
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +205.9%
Contains more Poly. FatPolyunsaturated fat +2294.1%
Contains less Sat. FatSaturated fat -60%

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 Cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Cabbage DV% diff.
Vitamin K 76µg 63%
Copper 0.356mg 0.019mg 37%
Vitamin B1 0.39mg 0.061mg 27%
Folate 132µg 43µg 22%
Magnesium 101mg 12mg 21%
Vitamin C 18.8mg 36.6mg 20%
Iron 1.93mg 0.47mg 18%
Vitamin B2 0.215mg 0.04mg 13%
Vitamin B5 0.825mg 0.212mg 12%
Phosphorus 100mg 26mg 11%
Manganese 0.408mg 0.16mg 11%
Protein 6.15g 1.28g 10%
Fiber 2.5g 10%
Zinc 0.89mg 0.18mg 6%
Vitamin B3 1.22mg 0.234mg 6%
Vitamin B6 0.191mg 0.124mg 5%
Potassium 307mg 170mg 4%
Calcium 15mg 40mg 3%
Polyunsaturated fat 0.407g 0.017g 3%
Choline 10.7mg 2%
Calories 67kcal 25kcal 2%
Fructose 1.45g 2%
Carbs 13.05g 5.8g 2%
Vitamin E 0.15mg 1%
Fats 0.7g 0.1g 1%
Selenium 0.6µg 0.3µg 1%
Vitamin A 0µg 5µg 1%
Net carbs 13.05g 3.3g N/A
Sugar 3.2g N/A
Sodium 13mg 18mg 0%
Saturated fat 0.085g 0.034g 0%
Monounsaturated fat 0.052g 0.017g 0%
Tryptophan 0.064mg 0.011mg 0%
Threonine 0.258mg 0.035mg 0%
Isoleucine 0.273mg 0.03mg 0%
Leucine 0.442mg 0.041mg 0%
Lysine 0.35mg 0.044mg 0%
Methionine 0.064mg 0.012mg 0%
Phenylalanine 0.31mg 0.032mg 0%
Valine 0.316mg 0.042mg 0%
Histidine 0.172mg 0.022mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Cabbage
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
33%
Navy bean raw
33%
Cabbage
Minerals Daily Need Coverage Score
42%
Navy bean raw
10%
Cabbage

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 3.2g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food is lower in Saturated fat?
Cabbage
Cabbage is lower in Saturated fat (difference - 0.051g)
Which food is cheaper?
Cabbage
Cabbage is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.