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  6. Navy bean raw vs. Cod

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

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Differences between navy bean raw and cod

  • Navy bean raw has more copper, folate, vitamin B1, vitamin C, iron, manganese, and magnesium, while cod has more vitamin B5, selenium, and vitamin B12.
  • Cod's daily need coverage for vitamin B5 is 3044% higher.
  • Cod contains 27 times less manganese than navy bean raw. Navy bean raw contains 0.408mg of manganese, while cod contains 0.015mg.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of navy bean raw is 39.

The food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Fish, cod, Atlantic, raw.

Infographic

Navy bean raw vs Cod 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%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +215.6%
Contains more IronIron +407.9%
Contains more CopperCopper +1171.4%
Contains more ZincZinc +97.8%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +2620%
Contains more PotassiumPotassium +34.5%
Contains more PhosphorusPhosphorus +103%
Contains more SeleniumSelenium +5416.7%
~equal in Calcium ~16mg

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%
Cod
Cod
9
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +1780%
Contains more Vitamin B1Vitamin B1 +413.2%
Contains more Vitamin B2Vitamin B2 +230.8%
Contains more FolateFolate +1785.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +69.1%
Contains more Vitamin B5Vitamin B5 +18445.5%
Contains more Vitamin B6Vitamin B6 +28.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Cod DV% diff.
Vitamin B5 0.825mg 153mg 3044%
Selenium 0.6µg 33.1µg 59%
Vitamin B12 0µg 0.91µg 38%
Copper 0.356mg 0.028mg 36%
Folate 132µg 7µg 31%
Vitamin B1 0.39mg 0.076mg 26%
Protein 6.15g 17.81g 23%
Vitamin C 18.8mg 1mg 20%
Iron 1.93mg 0.38mg 19%
Manganese 0.408mg 0.015mg 17%
Magnesium 101mg 32mg 16%
Phosphorus 100mg 203mg 15%
Cholesterol 0mg 43mg 14%
Choline 65.2mg 12%
Vitamin B2 0.215mg 0.065mg 12%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Vitamin B3 1.22mg 2.063mg 5%
Carbs 13.05g 0g 4%
Zinc 0.89mg 0.45mg 4%
Vitamin E 0.64mg 4%
Vitamin B6 0.191mg 0.245mg 4%
Potassium 307mg 413mg 3%
Sodium 13mg 54mg 2%
Polyunsaturated fat 0.407g 0.231g 1%
Calories 67kcal 82kcal 1%
Vitamin A 0µg 12µg 1%
Fats 0.7g 0.67g 0%
Net carbs 13.05g 0g N/A
Calcium 15mg 16mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.085g 0.131g 0%
Monounsaturated fat 0.052g 0.094g 0%
Tryptophan 0.064mg 0.199mg 0%
Threonine 0.258mg 0.781mg 0%
Isoleucine 0.273mg 0.821mg 0%
Leucine 0.442mg 1.447mg 0%
Lysine 0.35mg 1.635mg 0%
Methionine 0.064mg 0.527mg 0%
Phenylalanine 0.31mg 0.695mg 0%
Valine 0.316mg 0.917mg 0%
Histidine 0.172mg 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +216.7%
Contains more ProteinProtein +189.6%
~equal in Fats ~0.67g
~equal in Water ~81.22g

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -35.1%
Contains more Poly. FatPolyunsaturated fat +76.2%
Contains more Mono. FatMonounsaturated fat +80.8%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.