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  6. Navy bean raw vs. Crab

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

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What are the differences between navy bean raw and crab?

  • Navy bean raw is higher in vitamin B1, folate, and iron, yet crab is higher in vitamin B12, selenium, copper, zinc, and phosphorus.
  • Crab's daily need coverage for vitamin B12 is 139% more.
  • Navy bean raw has 17 times more vitamin B1 than crab. While navy bean raw has 0.39mg of vitamin B1, crab has only 0.023mg.
  • The amount of sodium in navy bean raw is lower.
  • The glycemic index of crab is lower.

We used Beans, navy, mature seeds, sprouted, raw and Crustaceans, crab, blue, canned types in this article.

Infographic

Navy bean raw vs Crab 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%
Crab
Crab
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more MagnesiumMagnesium +180.6%
Contains more PotassiumPotassium +18.5%
Contains more IronIron +286%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +451.4%
Contains more CalciumCalcium +506.7%
Contains more CopperCopper +128.7%
Contains more ZincZinc +328.1%
Contains more PhosphorusPhosphorus +134%
Contains more SeleniumSelenium +7050%

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%
Crab
Crab
7
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin CVitamin C +469.7%
Contains more Vitamin B1Vitamin B1 +1595.7%
Contains more Vitamin B2Vitamin B2 +131.2%
Contains more Vitamin B6Vitamin B6 +22.4%
Contains more FolateFolate +158.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +125.2%
Contains more Vitamin B5Vitamin B5 +20.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Selenium 0.6µg 42.9µg 77%
Copper 0.356mg 0.814mg 51%
Cholesterol 0mg 97mg 32%
Vitamin B1 0.39mg 0.023mg 31%
Zinc 0.89mg 3.81mg 27%
Sodium 13mg 563mg 24%
Protein 6.15g 17.88g 23%
Folate 132µg 51µg 20%
Phosphorus 100mg 234mg 19%
Iron 1.93mg 0.5mg 18%
Vitamin C 18.8mg 3.3mg 17%
Magnesium 101mg 36mg 15%
Choline 80.9mg 15%
Manganese 0.408mg 0.074mg 15%
Vitamin E 1.84mg 12%
Vitamin B3 1.22mg 2.747mg 10%
Vitamin B2 0.215mg 0.093mg 9%
Calcium 15mg 91mg 8%
Carbs 13.05g 0g 4%
Vitamin B5 0.825mg 0.997mg 3%
Vitamin B6 0.191mg 0.156mg 3%
Saturated fat 0.085g 0.201g 1%
Polyunsaturated fat 0.407g 0.258g 1%
Calories 67kcal 83kcal 1%
Potassium 307mg 259mg 1%
Fats 0.7g 0.74g 0%
Net carbs 13.05g 0g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.3µg 0%
Trans fat 0g 0.014g N/A
Monounsaturated fat 0.052g 0.129g 0%
Tryptophan 0.064mg 0.226mg 0%
Threonine 0.258mg 0.727mg 0%
Isoleucine 0.273mg 0.776mg 0%
Leucine 0.442mg 1.307mg 0%
Lysine 0.35mg 1.386mg 0%
Methionine 0.064mg 0.452mg 0%
Phenylalanine 0.31mg 0.708mg 0%
Valine 0.316mg 0.806mg 0%
Histidine 0.172mg 0.393mg 0%
Omega-3 - EPA 0.101g N/A
Omega-3 - DHA 0.067g N/A
Omega-3 - DPA 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g 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
Crab
Crab
4
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +190.7%
Contains more OtherOther +77.9%
~equal in Fats ~0.74g
~equal in Water ~79.69g

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
Crab
Crab
1
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains less Sat. FatSaturated fat -57.7%
Contains more Poly. FatPolyunsaturated fat +57.8%
Contains more Mono. FatMonounsaturated fat +148.1%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.