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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
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
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
5%
Minerals Daily Need Coverage Score
42%
27%
Comparison summary
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 45.16g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 228mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 20.014g)
Which food is richer in minerals?
Navy bean raw is relatively richer in minerals
Which food is richer in vitamins?
Navy bean raw is relatively richer in vitamins
Which food is lower in glycemic index?
Macaroon is lower in glycemic index (difference - 7)
Which food is cheaper?
Macaroon is cheaper (difference - $1.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)