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  6. Navy bean raw vs. Domestic goose

Navy bean raw vs. Domestic goose — In-Depth Nutrition Comparison

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A recap on differences between navy bean raw and domestic goose

  • Navy bean raw is higher in folate, vitamin B1, and vitamin C, yet domestic goose is higher in selenium, phosphorus, vitamin B6, zinc, and vitamin B12.
  • Domestic goose covers your daily selenium needs 45% more than navy bean raw.
  • The amount of saturated fat in navy bean raw is lower.
  • The glycemic index of domestic goose is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Goose, domesticated, meat only, cooked, roasted.

Infographic

Navy bean raw vs Domestic goose 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 18% 4.2% 34% 108% 92% 86% 132% 9.9% 3.1% 139%
Contains more MagnesiumMagnesium +304%
Contains more CopperCopper +29%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +1600%
Contains more PotassiumPotassium +26.4%
Contains more IronIron +48.7%
Contains more ZincZinc +256.2%
Contains more PhosphorusPhosphorus +209%
Contains more SeleniumSelenium +4150%
~equal in Calcium ~14mg

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% 4% 0% 0% 23% 90% 77% 110% 108% 61% 0% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +323.9%
Contains more FolateFolate +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +81.4%
Contains more Vitamin B3Vitamin B3 +234.5%
Contains more Vitamin B5Vitamin B5 +122.3%
Contains more Vitamin B6Vitamin B6 +146.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Domestic goose DV% diff.
Protein 6.15g 28.97g 46%
Selenium 0.6µg 25.5µg 45%
Cholesterol 0mg 96mg 32%
Phosphorus 100mg 309mg 30%
Folate 132µg 12µg 30%
Vitamin B1 0.39mg 0.092mg 25%
Zinc 0.89mg 3.17mg 21%
Vitamin B6 0.191mg 0.47mg 21%
Vitamin C 18.8mg 0mg 21%
Saturated fat 0.085g 4.56g 20%
Vitamin B5 0.825mg 1.834mg 20%
Vitamin B12 0µg 0.49µg 20%
Magnesium 101mg 25mg 18%
Vitamin B3 1.22mg 4.081mg 18%
Fats 0.7g 12.67g 18%
Manganese 0.408mg 0.024mg 17%
Vitamin B2 0.215mg 0.39mg 13%
Iron 1.93mg 2.87mg 12%
Monounsaturated fat 0.052g 4.34g 11%
Calories 67kcal 238kcal 9%
Copper 0.356mg 0.276mg 9%
Polyunsaturated fat 0.407g 1.54g 8%
Carbs 13.05g 0g 4%
Sodium 13mg 76mg 3%
Potassium 307mg 388mg 2%
Vitamin A 0µg 12µg 1%
Net carbs 13.05g 0g N/A
Calcium 15mg 14mg 0%
Tryptophan 0.064mg 0.403mg 0%
Threonine 0.258mg 1.238mg 0%
Isoleucine 0.273mg 1.488mg 0%
Leucine 0.442mg 2.447mg 0%
Lysine 0.35mg 2.48mg 0%
Methionine 0.064mg 0.783mg 0%
Phenylalanine 0.31mg 1.214mg 0%
Valine 0.316mg 1.516mg 0%
Histidine 0.172mg 0.765mg 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
29% 13% 57%
Protein: 28.97 g
Fats: 12.67 g
Carbs: 0 g
Water: 57.23 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +38.3%
Contains more ProteinProtein +371.1%
Contains more FatsFats +1710%
Contains more OtherOther +18.9%

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
44% 42% 15%
Saturated fat: Sat. Fat 4.56 g
Monounsaturated fat: Mono. Fat 4.34 g
Polyunsaturated fat: Poly. Fat 1.54 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +8246.2%
Contains more Poly. FatPolyunsaturated fat +278.4%

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. Domestic goose - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172414/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.