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  6. Navy bean raw vs. Dough

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

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A recap on differences between navy bean raw and dough

  • Navy bean raw is higher in copper, vitamin C, magnesium, and vitamin B5, yet dough is higher in selenium, vitamin B1, iron, vitamin B3, and vitamin B2.
  • Dough covers your daily selenium needs 51% more than navy bean raw.
  • The amount of sodium in navy bean raw is lower.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Bread, french or vienna (includes sourdough).

Infographic

Navy bean raw vs Dough 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%
Dough
Dough
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 16% 10% 147% 51% 28% 45% 79% 75% 156%
Contains more MagnesiumMagnesium +215.6%
Contains more PotassiumPotassium +162.4%
Contains more CopperCopper +134.2%
Contains less SodiumSodium -97.8%
Contains more CalciumCalcium +246.7%
Contains more IronIron +102.6%
Contains more ZincZinc +16.9%
Contains more ManganeseManganese +41.4%
Contains more SeleniumSelenium +4666.7%
~equal in Phosphorus ~105mg

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%
Dough
Dough
6
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% 4.2% 0% 178% 99% 90% 27% 25% 0% 1.8% 92% 4.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +81.3%
Contains more Vitamin B6Vitamin B6 +78.5%
Contains more Vitamin B1Vitamin B1 +82.1%
Contains more Vitamin B2Vitamin B2 +98.6%
Contains more Vitamin B3Vitamin B3 +294.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~123µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Dough DV% diff.
Selenium 0.6µg 28.6µg 51%
Vitamin B1 0.39mg 0.71mg 27%
Sodium 13mg 602mg 26%
Iron 1.93mg 3.91mg 25%
Copper 0.356mg 0.152mg 23%
Vitamin B3 1.22mg 4.817mg 22%
Vitamin C 18.8mg 0mg 21%
Starch 44.23g 18%
Vitamin B2 0.215mg 0.427mg 16%
Magnesium 101mg 32mg 16%
Carbs 13.05g 51.88g 13%
Calories 67kcal 272kcal 10%
Protein 6.15g 10.75g 9%
Fiber 2.2g 9%
Manganese 0.408mg 0.577mg 7%
Vitamin B5 0.825mg 0.455mg 7%
Potassium 307mg 117mg 6%
Vitamin B6 0.191mg 0.107mg 6%
Calcium 15mg 52mg 4%
Polyunsaturated fat 0.407g 0.855g 3%
Fats 0.7g 2.42g 3%
Folate 132µg 123µg 2%
Saturated fat 0.085g 0.529g 2%
Fructose 0.51g 1%
Monounsaturated fat 0.052g 0.362g 1%
Zinc 0.89mg 1.04mg 1%
Choline 8mg 1%
Vitamin E 0.21mg 1%
Phosphorus 100mg 105mg 1%
Vitamin K 0.7µg 1%
Net carbs 13.05g 49.68g N/A
Sugar 4.62g N/A
Trans fat 0g 0.005g N/A
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%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 0.788g 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
Dough
Dough
4
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Contains more WaterWater +139.8%
Contains more ProteinProtein +74.8%
Contains more FatsFats +245.7%
Contains more CarbsCarbs +297.5%
Contains more OtherOther +105.3%

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
Dough
Dough
2
30% 21% 49%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.362 g
Polyunsaturated fat: Poly. Fat 0.855 g
Contains less Sat. FatSaturated fat -83.9%
Contains more Mono. FatMonounsaturated fat +596.2%
Contains more Poly. FatPolyunsaturated fat +110.1%

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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.