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  6. Navy bean raw vs. Figs

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

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A recap on differences between Navy bean raw and Figs

  • Navy bean raw is higher than Figs in Copper, Folate, Vitamin B1, Magnesium, Iron, Vitamin C, Vitamin B2, Phosphorus, Manganese, and Vitamin B5.
  • Navy bean raw covers your daily Copper needs 32% more than Figs.
  • Navy bean raw contains 22 times more Folate than Figs. While Navy bean raw contains 132µg of Folate, Figs contain only 6µg.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Figs, raw.

Infographic

Navy bean raw vs Figs 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.
Navy bean raw
Navy bean raw
8
:
2
Figs
Figs
Contains more Iron +421.6%
Contains more Magnesium +494.1%
Contains more Phosphorus +614.3%
Contains more Potassium +32.3%
Contains more Zinc +493.3%
Contains more Copper +408.6%
Contains more Manganese +218.8%
Contains more Selenium +200%
Contains more Calcium +133.3%
Contains less Sodium -92.3%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Figs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 13% 6% 21% 1% 5% 24% 17% 2%
Contains more Iron +421.6%
Contains more Magnesium +494.1%
Contains more Phosphorus +614.3%
Contains more Potassium +32.3%
Contains more Zinc +493.3%
Contains more Copper +408.6%
Contains more Manganese +218.8%
Contains more Selenium +200%
Contains more Calcium +133.3%
Contains less Sodium -92.3%

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.
Navy bean raw
Navy bean raw
7
:
3
Figs
Figs
Contains more Vitamin C +840%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +205%
Contains more Vitamin B5 +175%
Contains more Vitamin B6 +69%
Contains more Folate +2100%
Contains more Vitamin A +3450%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Figs
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 12%
Contains more Vitamin C +840%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +205%
Contains more Vitamin B5 +175%
Contains more Vitamin B6 +69%
Contains more Folate +2100%
Contains more Vitamin A +3450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
4
:
1
Figs
Figs
Contains more Protein +720%
Contains more Fats +133.3%
Contains more Other +43.9%
Contains more Carbs +47%
Equal in Water - 79.11
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Figs
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more Protein +720%
Contains more Fats +133.3%
Contains more Other +43.9%
Contains more Carbs +47%
Equal in Water - 79.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
1
:
2
Figs
Figs
Contains more Polyunsaturated fat +182.6%
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +26.9%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Figs
22% 24% 53%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.066 g
Polyunsaturated fat: 0.144 g
Contains more Polyunsaturated fat +182.6%
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +26.9%

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 Figs
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Figs Opinion
Net carbs 13.05g 16.28g Figs
Protein 6.15g 0.75g Navy bean raw
Fats 0.7g 0.3g Navy bean raw
Carbs 13.05g 19.18g Figs
Calories 67kcal 74kcal Figs
Sugar 16.26g Navy bean raw
Fiber 2.9g Figs
Calcium 15mg 35mg Figs
Iron 1.93mg 0.37mg Navy bean raw
Magnesium 101mg 17mg Navy bean raw
Phosphorus 100mg 14mg Navy bean raw
Potassium 307mg 232mg Navy bean raw
Sodium 13mg 1mg Figs
Zinc 0.89mg 0.15mg Navy bean raw
Copper 0.356mg 0.07mg Navy bean raw
Manganese 0.408mg 0.128mg Navy bean raw
Selenium 0.6µg 0.2µg Navy bean raw
Vitamin A 4IU 142IU Figs
Vitamin A RAE 0µg 7µg Figs
Vitamin E 0.11mg Figs
Vitamin C 18.8mg 2mg Navy bean raw
Vitamin B1 0.39mg 0.06mg Navy bean raw
Vitamin B2 0.215mg 0.05mg Navy bean raw
Vitamin B3 1.22mg 0.4mg Navy bean raw
Vitamin B5 0.825mg 0.3mg Navy bean raw
Vitamin B6 0.191mg 0.113mg Navy bean raw
Folate 132µg 6µg Navy bean raw
Vitamin K 4.7µg Figs
Tryptophan 0.064mg 0.006mg Navy bean raw
Threonine 0.258mg 0.024mg Navy bean raw
Isoleucine 0.273mg 0.023mg Navy bean raw
Leucine 0.442mg 0.033mg Navy bean raw
Lysine 0.35mg 0.03mg Navy bean raw
Methionine 0.064mg 0.006mg Navy bean raw
Phenylalanine 0.31mg 0.018mg Navy bean raw
Valine 0.316mg 0.028mg Navy bean raw
Histidine 0.172mg 0.011mg Navy bean raw
Saturated Fat 0.085g 0.06g Figs
Monounsaturated Fat 0.052g 0.066g Figs
Polyunsaturated fat 0.407g 0.144g Navy bean raw

Which food is preferable for your diet?

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

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
35%
Navy bean raw
9%
Figs
Minerals Daily Need Coverage Score
42%
Navy bean raw
11%
Figs

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 16.26g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 22)
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 contains less Sodium?
Figs
Figs contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Figs
Figs is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Figs
Figs is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.