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Navy bean raw vs. Cream of mushroom soup — In-Depth Nutrition Comparison

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How are navy bean raw and cream of mushroom soup different?

  • Navy bean raw has more copper, folate, vitamin B1, magnesium, iron, vitamin C, manganese, vitamin B2, and vitamin B5 than cream of mushroom soup.
  • Daily need coverage for copper for navy bean raw is 38% higher.
  • Navy bean raw has less sodium.

Beans, navy, mature seeds, sprouted, raw and Soup, cream of mushroom, canned, prepared with equal volume water are the varieties used in this article.

Infographic

Navy bean raw vs Cream of mushroom soup 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.
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 1.4% 2.1% 2.7% 3.4% 5.3% 1.6% 5.1% 44% 2.3% 7.6%
Contains more MagnesiumMagnesium +4950%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +890.3%
Contains more IronIron +2044.4%
Contains more CopperCopper +2125%
Contains more ZincZinc +1383.3%
Contains more PhosphorusPhosphorus +733.3%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +2166.7%
Contains more SeleniumSelenium +133.3%

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% 0.33% 4.8% 1.5% 1.5% 1.8% 3.2% 4.3% 1.6% 0% 24% 0.75% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +6400%
Contains more Vitamin B2Vitamin B2 +2587.5%
Contains more Vitamin B3Vitamin B3 +621.9%
Contains more Vitamin B5Vitamin B5 +1045.8%
Contains more Vitamin B6Vitamin B6 +2628.6%
Contains more FolateFolate +13100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
~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% 3% 92%
Protein: 0.66 g
Fats: 2.59 g
Carbs: 3.33 g
Water: 92.46 g
Other: 0.96 g
Contains more ProteinProtein +831.8%
Contains more CarbsCarbs +291.9%
Contains more FatsFats +270%
Contains more WaterWater +16.8%
~equal in Other ~0.96g

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
19% 24% 57%
Saturated fat: Sat. Fat 0.472 g
Monounsaturated fat: Mono. Fat 0.597 g
Polyunsaturated fat: Poly. Fat 1.42 g
Contains less Sat. FatSaturated fat -82%
Contains more Mono. FatMonounsaturated fat +1048.1%
Contains more Poly. FatPolyunsaturated fat +248.9%

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 Cream of mushroom soup
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Cream of mushroom soup DV% diff.
Copper 0.356mg 0.016mg 38%
Folate 132µg 1µg 33%
Vitamin B1 0.39mg 0.006mg 32%
Magnesium 101mg 2mg 24%
Iron 1.93mg 0.09mg 23%
Vitamin C 18.8mg 0mg 21%
Manganese 0.408mg 0.018mg 17%
Vitamin B2 0.215mg 0.008mg 16%
Vitamin B5 0.825mg 0.072mg 15%
Sodium 13mg 340mg 14%
Vitamin B6 0.191mg 0.007mg 14%
Phosphorus 100mg 12mg 13%
Protein 6.15g 0.66g 11%
Potassium 307mg 31mg 8%
Vitamin K 9.6µg 8%
Zinc 0.89mg 0.06mg 8%
Vitamin B3 1.22mg 0.169mg 7%
Polyunsaturated fat 0.407g 1.42g 7%
Carbs 13.05g 3.33g 3%
Fats 0.7g 2.59g 3%
Vitamin E 0.24mg 2%
Saturated fat 0.085g 0.472g 2%
Choline 4.7mg 1%
Monounsaturated fat 0.052g 0.597g 1%
Calories 67kcal 39kcal 1%
Selenium 0.6µg 1.4µg 1%
Vitamin D 0µg 0.1µg 1%
Fiber 0.3g 1%
Calcium 15mg 7mg 1%
Vitamin D 0IU 4IU 1%
Net carbs 13.05g 3.03g N/A
Sugar 0.2g N/A
Vitamin A 0µg 1µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Cream of mushroom soup
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
4%
Cream of mushroom soup
Minerals Daily Need Coverage Score
42%
Navy bean raw
8%
Cream of mushroom soup

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 327mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 0.387g)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food is lower in glycemic index?
Cream of mushroom soup
Cream of mushroom soup is lower in glycemic index (difference - 39)
Which food is cheaper?
Cream of mushroom soup
Cream of mushroom soup is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cream of mushroom soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172915/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.