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  6. Navy bean raw vs. Coleslaw

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

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Summary of differences between navy bean raw and coleslaw

  • Coleslaw has less copper, vitamin B1, magnesium, iron, vitamin B2, manganese, vitamin B5, and phosphorus than navy bean raw.
  • Navy bean raw covers your daily need for copper, 38% more than coleslaw.
  • Navy bean raw has 15 times more vitamin B1 than coleslaw. While navy bean raw has 0.39mg of vitamin B1, coleslaw has only 0.026mg.
  • Navy bean raw has less sodium.

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

Infographic

Navy bean raw vs Coleslaw 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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +1162.5%
Contains more PotassiumPotassium +138%
Contains more IronIron +777.3%
Contains more CopperCopper +2273.3%
Contains more ZincZinc +535.7%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +100%

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin CVitamin C +28.8%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +975%
Contains more Vitamin B3Vitamin B3 +492.2%
Contains more Vitamin B5Vitamin B5 +235.4%
Contains more Vitamin B6Vitamin B6 +70.5%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

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
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +547.4%
Contains more OtherOther +14.5%
Contains more FatsFats +1315.7%
Contains more CarbsCarbs +14.1%
~equal in Water ~73.42g

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
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +5036.5%
Contains more Poly. FatPolyunsaturated fat +1214%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Coleslaw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Coleslaw DV% diff.
Vitamin K 70.9µg 59%
Copper 0.356mg 0.015mg 38%
Polyunsaturated fat 0.407g 5.348g 33%
Folate 132µg 33%
Vitamin B1 0.39mg 0.026mg 30%
Magnesium 101mg 8mg 22%
Iron 1.93mg 0.22mg 21%
Vitamin B2 0.215mg 0.02mg 15%
Fats 0.7g 9.91g 14%
Manganese 0.408mg 0.102mg 13%
Vitamin B5 0.825mg 0.246mg 12%
Phosphorus 100mg 20mg 11%
Protein 6.15g 0.95g 10%
Fiber 1.9g 8%
Sodium 13mg 203mg 8%
Monounsaturated fat 0.052g 2.671g 7%
Zinc 0.89mg 0.14mg 7%
Saturated fat 0.085g 1.599g 7%
Vitamin B3 1.22mg 0.206mg 6%
Vitamin B6 0.191mg 0.112mg 6%
Potassium 307mg 129mg 5%
Vitamin C 18.8mg 14.6mg 5%
Calories 67kcal 153kcal 4%
Vitamin E 0.54mg 4%
Vitamin A 0µg 28µg 3%
Fructose 1.44g 2%
Calcium 15mg 30mg 2%
Selenium 0.6µg 1%
Cholesterol 0mg 4mg 1%
Carbs 13.05g 14.89g 1%
Net carbs 13.05g 12.99g N/A
Sugar 12.19g N/A
Vitamin B12 0µg 0.01µg 0%
Trans fat 0g 0.037g 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 0.006g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Coleslaw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Navy bean raw
23%
Coleslaw
Minerals Daily Need Coverage Score
42%
Navy bean raw
9%
Coleslaw

Comparison summary

Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 12.19g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 190mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 1.514g)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food is cheaper?
Coleslaw
Coleslaw is cheaper (difference - $1.3)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (39)

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.