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  6. Navy bean raw vs. Caesar salad

Navy bean raw vs. Caesar salad — In-Depth Nutrition Comparison

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Summary of differences between navy bean raw and caesar salad

  • Navy bean raw has more copper, vitamin C, and magnesium; however, caesar salad is higher in selenium, calcium, phosphorus, vitamin B12, and vitamin B3.
  • Caesar salad covers your daily need for selenium, 56% more than navy bean raw.
  • Navy bean raw has less sodium.
  • The glycemic index of caesar salad is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Navy bean raw vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more MagnesiumMagnesium +260.7%
Contains more PotassiumPotassium +80.6%
Contains more CopperCopper +182.5%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +27.1%
Contains more CalciumCalcium +1453.3%
Contains more IronIron +21.2%
Contains more ZincZinc +80.9%
Contains more PhosphorusPhosphorus +131%
Contains more SeleniumSelenium +5133.3%

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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +84.6%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +38.1%
Contains more Vitamin B3Vitamin B3 +165.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.377mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Caesar salad DV% diff.
Selenium 0.6µg 31.4µg 56%
Folate 132µg 33%
Copper 0.356mg 0.126mg 26%
Calcium 15mg 233mg 22%
Vitamin C 18.8mg 0mg 21%
Saturated fat 0.085g 4.206g 19%
Phosphorus 100mg 231mg 19%
Sodium 13mg 454mg 19%
Vitamin B12 0µg 0.4µg 17%
Magnesium 101mg 28mg 17%
Vitamin B6 0.191mg 15%
Fats 0.7g 9.54g 14%
Protein 6.15g 13.39g 14%
Vitamin B3 1.22mg 3.237mg 13%
Calories 67kcal 265kcal 10%
Starch 25.29g 10%
Vitamin A 0µg 78µg 9%
Vitamin B5 0.825mg 0.447mg 8%
Cholesterol 0mg 24mg 8%
Zinc 0.89mg 1.61mg 7%
Fiber 1.7g 7%
Polyunsaturated fat 0.407g 1.461g 7%
Monounsaturated fat 0.052g 2.38g 6%
Vitamin B2 0.215mg 0.297mg 6%
Carbs 13.05g 31.5g 6%
Iron 1.93mg 2.34mg 5%
Vitamin K 5.9µg 5%
Vitamin E 0.61mg 4%
Manganese 0.408mg 0.321mg 4%
Potassium 307mg 170mg 4%
Fructose 1.13g 1%
Vitamin B1 0.39mg 0.377mg 1%
Net carbs 13.05g 29.8g N/A
Sugar 4.02g N/A
Tryptophan 0.064mg 0.15mg 0%
Threonine 0.258mg 0.393mg 0%
Isoleucine 0.273mg 0.547mg 0%
Leucine 0.442mg 1.137mg 0%
Lysine 0.35mg 0.523mg 0%
Methionine 0.064mg 0.3mg 0%
Phenylalanine 0.31mg 0.717mg 0%
Valine 0.316mg 0.7mg 0%
Histidine 0.172mg 0.36mg 0%
Omega-3 - ALA 0.155g 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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more WaterWater +82.4%
Contains more ProteinProtein +117.7%
Contains more FatsFats +1262.9%
Contains more CarbsCarbs +141.4%
Contains more OtherOther +129.5%

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +4476.9%
Contains more Poly. FatPolyunsaturated fat +259%

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.