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  6. Navy bean raw vs. Coriander

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

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Differences between navy bean raw and coriander

  • Navy bean raw has more vitamin B1, magnesium, folate, copper, phosphorus, and vitamin B5, while coriander has more vitamin A, vitamin C, potassium, and calcium.
  • Coriander's daily need coverage for vitamin A is 135% higher.
  • Coriander contains 6 times less vitamin B1 than navy bean raw. Navy bean raw contains 0.39mg of vitamin B1, while coriander contains 0.067mg.

The food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Coriander (cilantro) leaves, raw.

Infographic

Navy bean raw vs Coriander 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +288.5%
Contains more CopperCopper +58.2%
Contains more ZincZinc +78%
Contains more PhosphorusPhosphorus +108.3%
Contains less SodiumSodium -71.7%
Contains more CalciumCalcium +346.7%
Contains more PotassiumPotassium +69.7%
Contains more SeleniumSelenium +50%
~equal in Iron ~1.77mg
~equal in Manganese ~0.426mg

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B1Vitamin B1 +482.1%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B5Vitamin B5 +44.7%
Contains more Vitamin B6Vitamin B6 +28.2%
Contains more FolateFolate +112.9%
Contains more Vitamin CVitamin C +43.6%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.114mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Coriander DV% diff.
Vitamin K 310µg 258%
Vitamin A 0µg 337µg 37%
Vitamin B1 0.39mg 0.067mg 27%
Folate 132µg 62µg 18%
Magnesium 101mg 26mg 18%
Vitamin E 2.5mg 17%
Copper 0.356mg 0.225mg 15%
Fiber 2.8g 11%
Vitamin C 18.8mg 27mg 9%
Protein 6.15g 2.13g 8%
Phosphorus 100mg 48mg 7%
Potassium 307mg 521mg 6%
Calcium 15mg 67mg 5%
Vitamin B5 0.825mg 0.57mg 5%
Zinc 0.89mg 0.5mg 4%
Vitamin B2 0.215mg 0.162mg 4%
Vitamin B6 0.191mg 0.149mg 3%
Carbs 13.05g 3.67g 3%
Choline 12.8mg 2%
Polyunsaturated fat 0.407g 0.04g 2%
Calories 67kcal 23kcal 2%
Iron 1.93mg 1.77mg 2%
Selenium 0.6µg 0.9µg 1%
Monounsaturated fat 0.052g 0.275g 1%
Manganese 0.408mg 0.426mg 1%
Sodium 13mg 46mg 1%
Vitamin B3 1.22mg 1.114mg 1%
Fats 0.7g 0.52g 0%
Net carbs 13.05g 0.87g N/A
Sugar 0.87g N/A
Saturated fat 0.085g 0.014g 0%
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%

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
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +188.7%
Contains more FatsFats +34.6%
Contains more CarbsCarbs +255.6%
Contains more WaterWater +16.5%
Contains more OtherOther +54.7%

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
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +917.5%
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +428.8%

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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.