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

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A recap on differences between navy bean raw and macaroon

  • Navy bean raw is higher in folate, vitamin B1, vitamin C, magnesium, iron, vitamin B2, and copper, yet macaroon is higher in selenium.
  • Macaroon covers your daily saturated fat needs 100% more than navy bean raw.
  • The amount of sodium in navy bean raw is lower.

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

Infographic

Navy bean raw vs Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more MagnesiumMagnesium +248.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +149.6%
Contains more IronIron +135.4%
Contains more CopperCopper +32.3%
Contains more ZincZinc +21.9%
Contains more PhosphorusPhosphorus +47.1%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1033.3%

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.
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% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +454.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +99%
Contains more FolateFolate +4300%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more ProteinProtein +103.6%
Contains more WaterWater +588.3%
Contains more FatsFats +3121.4%
Contains more CarbsCarbs +369.1%
Contains more OtherOther +80%

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
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +2996.2%
Contains more Poly. FatPolyunsaturated fat +99%

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 Macaroon
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Macaroon DV% diff.
Saturated fat 0.085g 20.099g 91%
Fats 0.7g 22.55g 34%
Folate 132µg 3µg 32%
Vitamin B1 0.39mg 0.02mg 31%
Vitamin C 18.8mg 0mg 21%
Fiber 5.1g 20%
Calories 67kcal 460kcal 20%
Manganese 0.408mg 18%
Vitamin B5 0.825mg 17%
Magnesium 101mg 29mg 17%
Carbs 13.05g 61.22g 16%
Iron 1.93mg 0.82mg 14%
Vitamin B2 0.215mg 0.06mg 12%
Selenium 0.6µg 6.8µg 11%
Sodium 13mg 241mg 10%
Copper 0.356mg 0.269mg 10%
Vitamin B6 0.191mg 0.096mg 7%
Protein 6.15g 3.02g 6%
Vitamin B3 1.22mg 0.22mg 6%
Phosphorus 100mg 68mg 5%
Potassium 307mg 123mg 5%
Monounsaturated fat 0.052g 1.61g 4%
Polyunsaturated fat 0.407g 0.81g 3%
Choline 9.1mg 2%
Calcium 15mg 5mg 1%
Vitamin K 1.1µg 1%
Vitamin E 0.19mg 1%
Zinc 0.89mg 0.73mg 1%
Net carbs 13.05g 56.12g N/A
Sugar 45.16g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Macaroon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Navy bean raw
5%
Macaroon
Minerals Daily Need Coverage Score
42%
Navy bean raw
27%
Macaroon

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 45.16g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 228mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 20.014g)
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 lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 7)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $1.3)
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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.