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  6. Navy bean raw vs. Carambola

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

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What are the main differences between navy bean raw and carambola?

  • Navy bean raw is richer in vitamin B1, folate, copper, iron, magnesium, manganese, vitamin B2, vitamin B6, and phosphorus, yet carambola is richer in vitamin C.
  • Navy bean raw's daily need coverage for vitamin B1 is 31% higher.
  • Navy bean raw has 24 times more iron than carambola. Navy bean raw has 1.93mg of iron, while carambola has 0.08mg.

We used Beans, navy, mature seeds, sprouted, raw and Carambola, (starfruit), raw types in this comparison.

Infographic

Navy bean raw vs Carambola 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% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +910%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +130.8%
Contains more IronIron +2312.5%
Contains more CopperCopper +159.9%
Contains more ZincZinc +641.7%
Contains more PhosphorusPhosphorus +733.3%
Contains more ManganeseManganese +1002.7%
Contains less SodiumSodium -84.6%
~equal in Selenium ~0.6µg

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin B1Vitamin B1 +2685.7%
Contains more Vitamin B2Vitamin B2 +1243.8%
Contains more Vitamin B3Vitamin B3 +232.4%
Contains more Vitamin B5Vitamin B5 +111%
Contains more Vitamin B6Vitamin B6 +1023.5%
Contains more FolateFolate +1000%
Contains more Vitamin CVitamin C +83%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Carambola DV% diff.
Vitamin B1 0.39mg 0.014mg 31%
Folate 132µg 12µg 30%
Copper 0.356mg 0.137mg 24%
Iron 1.93mg 0.08mg 23%
Magnesium 101mg 10mg 22%
Vitamin C 18.8mg 34.4mg 17%
Manganese 0.408mg 0.037mg 16%
Vitamin B2 0.215mg 0.016mg 15%
Vitamin B6 0.191mg 0.017mg 13%
Phosphorus 100mg 12mg 13%
Fiber 2.8g 11%
Protein 6.15g 1.04g 10%
Vitamin B5 0.825mg 0.391mg 9%
Zinc 0.89mg 0.12mg 7%
Vitamin B3 1.22mg 0.367mg 5%
Potassium 307mg 133mg 5%
Calories 67kcal 31kcal 2%
Carbs 13.05g 6.73g 2%
Vitamin E 0.15mg 1%
Polyunsaturated fat 0.407g 0.184g 1%
Calcium 15mg 3mg 1%
Fats 0.7g 0.33g 1%
Choline 7.6mg 1%
Net carbs 13.05g 3.93g N/A
Sugar 3.98g N/A
Sodium 13mg 2mg 0%
Vitamin A 0µg 3µg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.085g 0.019g 0%
Monounsaturated fat 0.052g 0.03g 0%
Tryptophan 0.064mg 0.008mg 0%
Threonine 0.258mg 0.044mg 0%
Isoleucine 0.273mg 0.044mg 0%
Leucine 0.442mg 0.077mg 0%
Lysine 0.35mg 0.077mg 0%
Methionine 0.064mg 0.021mg 0%
Phenylalanine 0.31mg 0.037mg 0%
Valine 0.316mg 0.05mg 0%
Histidine 0.172mg 0.008mg 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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +491.3%
Contains more FatsFats +112.1%
Contains more CarbsCarbs +93.9%
Contains more OtherOther +82.7%
Contains more WaterWater +15.5%

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +73.3%
Contains more Poly. FatPolyunsaturated fat +121.2%
Contains less Sat. FatSaturated fat -77.6%

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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.