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  6. Navy bean raw vs. Duck meat

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

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What are the main differences between navy bean raw and duck meat?

  • Navy bean raw is richer in folate, vitamin C, magnesium, vitamin B1, manganese, and copper, yet duck meat is richer in selenium and vitamin B3.
  • Duck meat's daily need coverage for saturated fat is 48% higher.
  • Navy bean raw contains less saturated fat.
  • Duck meat has a lower glycemic index than navy bean raw.

We used Beans, navy, mature seeds, sprouted, raw and Duck, domesticated, meat, and skin, cooked, roasted types in this comparison.

Infographic

Navy bean raw vs Duck 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 11% 3.3% 18% 101% 76% 51% 67% 7.7% 2.5% 109%
Contains more MagnesiumMagnesium +531.3%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +50.5%
Contains more CopperCopper +56.8%
Contains less SodiumSodium -78%
Contains more ManganeseManganese +2047.4%
Contains more IronIron +39.9%
Contains more ZincZinc +109%
Contains more PhosphorusPhosphorus +56%
Contains more SeleniumSelenium +3233.3%

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% 21% 14% 1.5% 44% 62% 90% 66% 42% 38% 13% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +124.1%
Contains more FolateFolate +2100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +25.1%
Contains more Vitamin B3Vitamin B3 +295.5%
Contains more Vitamin B5Vitamin B5 +33.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.18mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Duck meat DV% diff.
Saturated fat 0.085g 9.67g 44%
Fats 0.7g 28.35g 43%
Selenium 0.6µg 20µg 35%
Monounsaturated fat 0.052g 12.9g 32%
Folate 132µg 6µg 32%
Cholesterol 0mg 84mg 28%
Protein 6.15g 18.99g 26%
Vitamin B3 1.22mg 4.825mg 23%
Polyunsaturated fat 0.407g 3.65g 22%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 16mg 20%
Vitamin B1 0.39mg 0.174mg 18%
Manganese 0.408mg 0.019mg 17%
Calories 67kcal 337kcal 14%
Copper 0.356mg 0.227mg 14%
Vitamin B12 0µg 0.3µg 13%
Iron 1.93mg 2.7mg 10%
Choline 50.4mg 9%
Zinc 0.89mg 1.86mg 9%
Phosphorus 100mg 156mg 8%
Vitamin A 0µg 63µg 7%
Vitamin B5 0.825mg 1.098mg 5%
Vitamin E 0.7mg 5%
Vitamin K 5.1µg 4%
Carbs 13.05g 0g 4%
Vitamin B2 0.215mg 0.269mg 4%
Potassium 307mg 204mg 3%
Sodium 13mg 59mg 2%
Vitamin B6 0.191mg 0.18mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 13.05g 0g N/A
Vitamin D 0IU 3IU 0%
Calcium 15mg 11mg 0%
Tryptophan 0.064mg 0.232mg 0%
Threonine 0.258mg 0.773mg 0%
Isoleucine 0.273mg 0.872mg 0%
Leucine 0.442mg 1.465mg 0%
Lysine 0.35mg 1.486mg 0%
Methionine 0.064mg 0.475mg 0%
Phenylalanine 0.31mg 0.752mg 0%
Valine 0.316mg 0.938mg 0%
Histidine 0.172mg 0.462mg 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
19% 28% 52%
Protein: 18.99 g
Fats: 28.35 g
Carbs: 0 g
Water: 51.84 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +52.7%
Contains more OtherOther +15.9%
Contains more ProteinProtein +208.8%
Contains more FatsFats +3950%

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
37% 49% 14%
Saturated fat: Sat. Fat 9.67 g
Monounsaturated fat: Mono. Fat 12.9 g
Polyunsaturated fat: Poly. Fat 3.65 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +24707.7%
Contains more Poly. FatPolyunsaturated fat +796.8%

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. Duck meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172409/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.