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  6. Navy bean raw vs. Chestnut

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

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What are the differences between navy bean raw and chestnut?

  • Navy bean raw is higher in folate, vitamin B1, magnesium, vitamin B5, vitamin B2, and zinc, yet chestnut is higher in manganese, copper, potassium, and vitamin C.
  • Navy bean raw's daily need coverage for folate is 24% more.
  • Navy bean raw has 4 times more zinc than chestnut. While navy bean raw has 0.89mg of zinc, chestnut has only 0.25mg.
  • The glycemic index of navy bean raw is lower.

We used Beans, navy, mature seeds, sprouted, raw and Nuts, chestnuts, european, boiled, and steamed types in this article.

Infographic

Navy bean raw vs Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more MagnesiumMagnesium +87%
Contains more IronIron +11.6%
Contains more ZincZinc +256%
Contains less SodiumSodium -51.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +206.7%
Contains more PotassiumPotassium +132.9%
Contains more CopperCopper +32.6%
Contains more ManganeseManganese +109.3%
~equal in Phosphorus ~99mg

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin B1Vitamin B1 +163.5%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B3Vitamin B3 +66.9%
Contains more Vitamin B5Vitamin B5 +161.1%
Contains more FolateFolate +247.4%
Contains more Vitamin CVitamin C +42%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +22%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Chestnut DV% diff.
Folate 132µg 38µg 24%
Vitamin B1 0.39mg 0.148mg 20%
Manganese 0.408mg 0.854mg 19%
Copper 0.356mg 0.472mg 13%
Potassium 307mg 715mg 12%
Magnesium 101mg 54mg 11%
Vitamin B5 0.825mg 0.316mg 10%
Vitamin C 18.8mg 26.7mg 9%
Vitamin B2 0.215mg 0.104mg 9%
Protein 6.15g 2g 8%
Zinc 0.89mg 0.25mg 6%
Carbs 13.05g 27.76g 5%
Vitamin B6 0.191mg 0.233mg 3%
Vitamin B3 1.22mg 0.731mg 3%
Calories 67kcal 131kcal 3%
Iron 1.93mg 1.73mg 3%
Calcium 15mg 46mg 3%
Polyunsaturated fat 0.407g 0.545g 1%
Selenium 0.6µg 1%
Sodium 13mg 27mg 1%
Fats 0.7g 1.38g 1%
Saturated fat 0.085g 0.26g 1%
Monounsaturated fat 0.052g 0.476g 1%
Net carbs 13.05g 27.76g N/A
Phosphorus 100mg 99mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.064mg 0.022mg 0%
Threonine 0.258mg 0.071mg 0%
Isoleucine 0.273mg 0.079mg 0%
Leucine 0.442mg 0.118mg 0%
Lysine 0.35mg 0.118mg 0%
Methionine 0.064mg 0.047mg 0%
Phenylalanine 0.31mg 0.084mg 0%
Valine 0.316mg 0.112mg 0%
Histidine 0.172mg 0.055mg 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
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +207.5%
Contains more WaterWater +16.1%
Contains more OtherOther +33.8%
Contains more FatsFats +97.1%
Contains more CarbsCarbs +112.7%

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
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains less Sat. FatSaturated fat -67.3%
Contains more Mono. FatMonounsaturated fat +815.4%
Contains more Poly. FatPolyunsaturated fat +33.9%

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.