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  6. Navy bean raw vs. Chocolate

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

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How are navy bean raw and chocolate different?

  • Navy bean raw is richer in vitamin B1, vitamin B2, vitamin B6, and vitamin B5, while chocolate is higher in iron, copper, manganese, phosphorus, and magnesium.
  • Chocolate covers your daily need for saturated fat, 92% more than navy bean raw.
  • Navy bean raw contains 16 times more vitamin B1 than chocolate. Navy bean raw contains 0.39mg of vitamin B1, while chocolate contains 0.025mg.
  • Navy bean raw is lower in saturated fat.
  • Navy bean raw has a higher glycemic index (39) than chocolate (23).

Beans, navy, mature seeds, sprouted, raw and Chocolate, dark, 45- 59% cacao solids types were used in this article.

Infographic

Navy bean raw vs Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains less SodiumSodium -45.8%
Contains more MagnesiumMagnesium +44.6%
Contains more CalciumCalcium +273.3%
Contains more PotassiumPotassium +82.1%
Contains more IronIron +315.5%
Contains more CopperCopper +188.8%
Contains more ZincZinc +125.8%
Contains more PhosphorusPhosphorus +106%
Contains more ManganeseManganese +247.8%
Contains more SeleniumSelenium +400%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1460%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +68.3%
Contains more Vitamin B5Vitamin B5 +177.8%
Contains more Vitamin B6Vitamin B6 +354.8%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Chocolate DV% diff.
Saturated fat 0.085g 18.519g 84%
Iron 1.93mg 8.02mg 76%
Copper 0.356mg 1.028mg 75%
Fats 0.7g 31.28g 47%
Manganese 0.408mg 1.419mg 44%
Folate 132µg 33%
Vitamin B1 0.39mg 0.025mg 30%
Fiber 7g 28%
Monounsaturated fat 0.052g 9.54g 24%
Calories 67kcal 546kcal 24%
Vitamin C 18.8mg 21%
Carbs 13.05g 61.17g 16%
Phosphorus 100mg 206mg 15%
Vitamin B2 0.215mg 0.05mg 13%
Magnesium 101mg 146mg 11%
Caffeine 43mg 11%
Vitamin B5 0.825mg 0.297mg 11%
Vitamin B6 0.191mg 0.042mg 11%
Vitamin B12 0µg 0.23µg 10%
Zinc 0.89mg 2.01mg 10%
Potassium 307mg 559mg 7%
Vitamin K 8.1µg 7%
Polyunsaturated fat 0.407g 1.092g 5%
Calcium 15mg 56mg 4%
Vitamin E 0.54mg 4%
Selenium 0.6µg 3µg 4%
Vitamin B3 1.22mg 0.725mg 3%
Protein 6.15g 4.88g 3%
Cholesterol 0mg 8mg 3%
Net carbs 13.05g 54.17g N/A
Sugar 47.9g N/A
Sodium 13mg 24mg 0%
Vitamin A 0µg 2µg 0%
Trans fat 0g 0.112g N/A
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g 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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more ProteinProtein +26%
Contains more WaterWater +8059.8%
Contains more FatsFats +4368.6%
Contains more CarbsCarbs +368.7%
Contains more OtherOther +78.9%

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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +18246.2%
Contains more Poly. FatPolyunsaturated fat +168.3%

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.