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  6. Navy bean raw vs. Crab meat

Navy bean raw vs. Crab meat — In-Depth Nutrition Comparison

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Summary of differences between navy bean raw and crab meat

  • Navy bean raw has more vitamin B1, folate, and manganese; however, crab meat is higher in vitamin B12, copper, selenium, zinc, and phosphorus.
  • Crab meat covers your daily need for vitamin B12, 479% more than navy bean raw.
  • Navy bean raw has 10 times more manganese than crab meat. While navy bean raw has 0.408mg of manganese, crab meat has only 0.04mg.
  • Navy bean raw has less sodium.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Navy bean raw vs Crab meat 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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more MagnesiumMagnesium +60.3%
Contains more PotassiumPotassium +17.2%
Contains more IronIron +153.9%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +920%
Contains more CalciumCalcium +293.3%
Contains more CopperCopper +232%
Contains more ZincZinc +756.2%
Contains more PhosphorusPhosphorus +180%
Contains more SeleniumSelenium +6566.7%

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin CVitamin C +147.4%
Contains more Vitamin B1Vitamin B1 +635.8%
Contains more Vitamin B2Vitamin B2 +290.9%
Contains more Vitamin B5Vitamin B5 +106.3%
Contains more FolateFolate +158.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.34mg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Copper 0.356mg 1.182mg 92%
Selenium 0.6µg 40µg 72%
Zinc 0.89mg 7.62mg 61%
Sodium 13mg 1072mg 46%
Vitamin B1 0.39mg 0.053mg 28%
Protein 6.15g 19.35g 26%
Phosphorus 100mg 280mg 26%
Folate 132µg 51µg 20%
Cholesterol 0mg 53mg 18%
Manganese 0.408mg 0.04mg 16%
Iron 1.93mg 0.76mg 15%
Vitamin C 18.8mg 7.6mg 12%
Vitamin B2 0.215mg 0.055mg 12%
Vitamin B5 0.825mg 0.4mg 9%
Magnesium 101mg 63mg 9%
Calcium 15mg 59mg 4%
Carbs 13.05g 0g 4%
Calories 67kcal 97kcal 2%
Vitamin B6 0.191mg 0.18mg 1%
Polyunsaturated fat 0.407g 0.536g 1%
Vitamin B3 1.22mg 1.34mg 1%
Vitamin A 0µg 9µg 1%
Potassium 307mg 262mg 1%
Fats 0.7g 1.54g 1%
Net carbs 13.05g 0g N/A
Saturated fat 0.085g 0.133g 0%
Monounsaturated fat 0.052g 0.185g 0%
Tryptophan 0.064mg 0.269mg 0%
Threonine 0.258mg 0.783mg 0%
Isoleucine 0.273mg 0.938mg 0%
Leucine 0.442mg 1.536mg 0%
Lysine 0.35mg 1.684mg 0%
Methionine 0.064mg 0.545mg 0%
Phenylalanine 0.31mg 0.817mg 0%
Valine 0.316mg 0.91mg 0%
Histidine 0.172mg 0.393mg 0%
Omega-3 - EPA 0.295g N/A
Omega-3 - DHA 0.118g N/A
Omega-3 - DPA 0.031g N/A

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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +214.6%
Contains more FatsFats +120%
Contains more OtherOther +64.2%
~equal in Water ~77.55g

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
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains less Sat. FatSaturated fat -36.1%
Contains more Mono. FatMonounsaturated fat +255.8%
Contains more Poly. FatPolyunsaturated fat +31.7%

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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.