Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Navy bean raw
  5. Compare
  6. Navy bean raw vs. Plum

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

Compare

A recap on differences between navy bean raw and plums

  • Navy bean raw is higher than plums in copper, folate, vitamin B1, magnesium, iron, manganese, vitamin B2, vitamin B5, vitamin B6, and phosphorus.
  • Navy bean raw covers your daily copper needs 33% more than plums.
  • Navy bean raw contains 26 times more folate than plums. While navy bean raw contains 132µg of folate, plums contain only 5µg.
  • The glycemic index of navy bean raw is lower.

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

Infographic

Navy bean raw vs Plum 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%
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +1342.9%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +95.5%
Contains more IronIron +1035.3%
Contains more CopperCopper +524.6%
Contains more ZincZinc +790%
Contains more PhosphorusPhosphorus +525%
Contains more ManganeseManganese +684.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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%
Plum
Plum
4
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin CVitamin C +97.9%
Contains more Vitamin B1Vitamin B1 +1292.9%
Contains more Vitamin B2Vitamin B2 +726.9%
Contains more Vitamin B3Vitamin B3 +192.6%
Contains more Vitamin B5Vitamin B5 +511.1%
Contains more Vitamin B6Vitamin B6 +558.6%
Contains more FolateFolate +2540%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Plum DV% diff.
Copper 0.356mg 0.057mg 33%
Folate 132µg 5µg 32%
Vitamin B1 0.39mg 0.028mg 30%
Magnesium 101mg 7mg 22%
Iron 1.93mg 0.17mg 22%
Manganese 0.408mg 0.052mg 15%
Vitamin B2 0.215mg 0.026mg 15%
Vitamin B5 0.825mg 0.135mg 14%
Vitamin B6 0.191mg 0.029mg 12%
Phosphorus 100mg 16mg 12%
Protein 6.15g 0.7g 11%
Vitamin C 18.8mg 9.5mg 10%
Zinc 0.89mg 0.1mg 7%
Fiber 1.4g 6%
Vitamin K 6.4µg 5%
Vitamin B3 1.22mg 0.417mg 5%
Fructose 3.07g 4%
Potassium 307mg 157mg 4%
Vitamin E 0.26mg 2%
Polyunsaturated fat 0.407g 0.044g 2%
Vitamin A 0µg 17µg 2%
Carbs 13.05g 11.42g 1%
Fats 0.7g 0.28g 1%
Calories 67kcal 46kcal 1%
Calcium 15mg 6mg 1%
Sodium 13mg 0mg 1%
Selenium 0.6µg 0µg 1%
Net carbs 13.05g 10.02g N/A
Sugar 9.92g N/A
Choline 1.9mg 0%
Saturated fat 0.085g 0.017g 0%
Monounsaturated fat 0.052g 0.134g 0%
Tryptophan 0.064mg 0.009mg 0%
Threonine 0.258mg 0.01mg 0%
Isoleucine 0.273mg 0.014mg 0%
Leucine 0.442mg 0.015mg 0%
Lysine 0.35mg 0.016mg 0%
Methionine 0.064mg 0.008mg 0%
Phenylalanine 0.31mg 0.014mg 0%
Valine 0.316mg 0.016mg 0%
Histidine 0.172mg 0.009mg 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
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +778.6%
Contains more FatsFats +150%
Contains more CarbsCarbs +14.3%
Contains more OtherOther +156.8%
Contains more WaterWater +10.2%

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
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Poly. FatPolyunsaturated fat +825%
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +157.7%

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.