Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Navy bean raw
  5. Compare
  6. Navy bean raw vs. Caper

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

Compare

Significant differences between Navy bean raw and Caper

  • The amount of Vitamin B1, Folate, Magnesium, Vitamin C, Vitamin B5, Manganese, Vitamin B6, Phosphorus, and Potassium in Navy bean raw is higher than in Caper.
  • Caper covers your daily Sodium needs 102% more than Navy bean raw.
  • Caper has 31 times less Vitamin B5 than Navy bean raw. Navy bean raw has 0.825mg of Vitamin B5, while Caper has 0.027mg.
  • Navy bean raw contains less Sodium.

Specific food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Capers, canned.

Infographic

Navy bean raw vs Caper 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
7
:
3
Caper
Caper
Contains more Iron +15.6%
Contains more Magnesium +206.1%
Contains more Phosphorus +900%
Contains more Potassium +667.5%
Contains less Sodium -99.4%
Contains more Zinc +178.1%
Contains more Manganese +423.1%
Contains more Calcium +166.7%
Contains more Selenium +100%
Equal in Copper - 0.374
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Caper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 63% 24% 5% 4% 307% 9% 125% 11% 7%
Contains more Iron +15.6%
Contains more Magnesium +206.1%
Contains more Phosphorus +900%
Contains more Potassium +667.5%
Contains less Sodium -99.4%
Contains more Zinc +178.1%
Contains more Manganese +423.1%
Contains more Calcium +166.7%
Contains more Selenium +100%
Equal in Copper - 0.374

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
Caper
Caper
Contains more Vitamin C +337.2%
Contains more Vitamin B1 +2066.7%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +87.1%
Contains more Vitamin B5 +2955.6%
Contains more Vitamin B6 +730.4%
Contains more Folate +473.9%
Contains more Vitamin A +3350%
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%
Caper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 18% 0% 15% 5% 33% 13% 2% 6% 18% 0% 62%
Contains more Vitamin C +337.2%
Contains more Vitamin B1 +2066.7%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +87.1%
Contains more Vitamin B5 +2955.6%
Contains more Vitamin B6 +730.4%
Contains more Folate +473.9%
Contains more Vitamin A +3350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
3
Caper
Caper
Contains more Protein +160.6%
Contains more Carbs +166.9%
Contains more Fats +22.9%
Contains more Other +746.3%
Equal in Water - 83.85
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
Caper
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more Protein +160.6%
Contains more Carbs +166.9%
Contains more Fats +22.9%
Contains more Other +746.3%
Equal in Water - 83.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
1
Caper
Caper
Contains less Saturated Fat -63.5%
Contains more Polyunsaturated fat +33.9%
Contains more Monounsaturated Fat +21.2%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Caper
39% 11% 51%
Saturated Fat: 0.233 g
Monounsaturated Fat: 0.063 g
Polyunsaturated fat: 0.304 g
Contains less Saturated Fat -63.5%
Contains more Polyunsaturated fat +33.9%
Contains more Monounsaturated Fat +21.2%

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 Caper
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Caper Opinion
Net carbs 13.05g 1.69g Navy bean raw
Protein 6.15g 2.36g Navy bean raw
Fats 0.7g 0.86g Caper
Carbs 13.05g 4.89g Navy bean raw
Calories 67kcal 23kcal Navy bean raw
Sugar 0.41g Navy bean raw
Fiber 3.2g Caper
Calcium 15mg 40mg Caper
Iron 1.93mg 1.67mg Navy bean raw
Magnesium 101mg 33mg Navy bean raw
Phosphorus 100mg 10mg Navy bean raw
Potassium 307mg 40mg Navy bean raw
Sodium 13mg 2348mg Navy bean raw
Zinc 0.89mg 0.32mg Navy bean raw
Copper 0.356mg 0.374mg Caper
Manganese 0.408mg 0.078mg Navy bean raw
Selenium 0.6µg 1.2µg Caper
Vitamin A 4IU 138IU Caper
Vitamin A RAE 0µg 7µg Caper
Vitamin E 0.88mg Caper
Vitamin C 18.8mg 4.3mg Navy bean raw
Vitamin B1 0.39mg 0.018mg Navy bean raw
Vitamin B2 0.215mg 0.139mg Navy bean raw
Vitamin B3 1.22mg 0.652mg Navy bean raw
Vitamin B5 0.825mg 0.027mg Navy bean raw
Vitamin B6 0.191mg 0.023mg Navy bean raw
Folate 132µg 23µg Navy bean raw
Vitamin K 24.6µg Caper
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 0.233g Navy bean raw
Omega-3 - DPA 0.001g Caper
Monounsaturated Fat 0.052g 0.063g Caper
Polyunsaturated fat 0.407g 0.304g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Caper
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
15%
Caper
Minerals Daily Need Coverage Score
42%
Navy bean raw
56%
Caper

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 2335mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 0.148g)
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 39)
Which food is cheaper?
Caper
Caper is cheaper (difference - $1.3)
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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.