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  6. Navy bean raw vs. Cream cheese

Navy bean raw vs. Cream cheese — In-Depth Nutrition Comparison

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Summary of differences between navy bean raw and cream cheese

  • Navy bean raw has more copper, folate, vitamin B1, iron, magnesium, vitamin C, and manganese; however, cream cheese is higher in vitamin A.
  • Cream cheese covers your daily need for saturated fat, 101% more than navy bean raw.
  • Navy bean raw has less saturated fat.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Cheese, cream.

Infographic

Navy bean raw vs Cream cheese 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +1022.2%
Contains more PotassiumPotassium +132.6%
Contains more IronIron +1654.5%
Contains more CopperCopper +1877.8%
Contains more ZincZinc +78%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +3609.1%
Contains more CalciumCalcium +546.7%
Contains more SeleniumSelenium +1333.3%
~equal in Phosphorus ~107mg

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1595.7%
Contains more Vitamin B3Vitamin B3 +1240.7%
Contains more Vitamin B5Vitamin B5 +59.6%
Contains more Vitamin B6Vitamin B6 +241.1%
Contains more FolateFolate +1366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Cream cheese DV% diff.
Saturated fat 0.085g 20.213g 91%
Fats 0.7g 34.44g 52%
Copper 0.356mg 0.018mg 38%
Cholesterol 0mg 101mg 34%
Vitamin A 0µg 308µg 34%
Folate 132µg 9µg 31%
Vitamin B1 0.39mg 0.023mg 31%
Iron 1.93mg 0.11mg 23%
Monounsaturated fat 0.052g 8.907g 22%
Magnesium 101mg 9mg 22%
Vitamin C 18.8mg 0mg 21%
Manganese 0.408mg 0.011mg 17%
Selenium 0.6µg 8.6µg 15%
Calories 67kcal 350kcal 14%
Sodium 13mg 314mg 13%
Vitamin B6 0.191mg 0.056mg 10%
Vitamin B12 0µg 0.22µg 9%
Calcium 15mg 97mg 8%
Polyunsaturated fat 0.407g 1.483g 7%
Vitamin B3 1.22mg 0.091mg 7%
Vitamin B5 0.825mg 0.517mg 6%
Vitamin E 0.86mg 6%
Potassium 307mg 132mg 5%
Choline 27.2mg 5%
Zinc 0.89mg 0.5mg 4%
Carbs 13.05g 5.52g 3%
Vitamin K 2.1µg 2%
Vitamin B2 0.215mg 0.23mg 1%
Phosphorus 100mg 107mg 1%
Protein 6.15g 6.15g 0%
Net carbs 13.05g 5.52g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.064mg 0.069mg 0%
Threonine 0.258mg 0.233mg 0%
Isoleucine 0.273mg 0.324mg 0%
Leucine 0.442mg 0.657mg 0%
Lysine 0.35mg 0.567mg 0%
Methionine 0.064mg 0.191mg 0%
Phenylalanine 0.31mg 0.291mg 0%
Valine 0.316mg 0.395mg 0%
Histidine 0.172mg 0.175mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +136.4%
Contains more WaterWater +50.4%
Contains more FatsFats +4820%
Contains more OtherOther +33.7%
~equal in Protein ~6.15g

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +17028.8%
Contains more Poly. FatPolyunsaturated fat +264.4%

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.