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  6. Navy bean raw vs. Edam

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

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The main differences between Navy bean raw and Edam

  • Navy bean raw is richer in Copper, Vitamin B1, and Folate, yet Edam is richer in Calcium, Vitamin B12, Phosphorus, and Vitamin A RAE.
  • Daily need coverage for Saturated Fat from Edam is 87% higher.
  • Navy bean raw contains 11 times more Vitamin B1 than Edam. Navy bean raw contains 0.39mg of Vitamin B1, while Edam contains 0.037mg.
  • Navy bean raw contains less Sodium.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Cheese, edam.

Infographic

Navy bean raw vs Edam 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.
Navy bean raw
Navy bean raw
6
:
4
Edam
Edam
Contains more Iron +338.6%
Contains more Magnesium +236.7%
Contains more Potassium +63.3%
Contains less Sodium -98.4%
Contains more Copper +888.9%
Contains more Manganese +3609.1%
Contains more Calcium +4773.3%
Contains more Phosphorus +436%
Contains more Zinc +321.3%
Contains more Selenium +2316.7%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Edam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 17% 22% 230% 17% 106% 103% 12% 2% 80%
Contains more Iron +338.6%
Contains more Magnesium +236.7%
Contains more Potassium +63.3%
Contains less Sodium -98.4%
Contains more Copper +888.9%
Contains more Manganese +3609.1%
Contains more Calcium +4773.3%
Contains more Phosphorus +436%
Contains more Zinc +321.3%
Contains more Selenium +2316.7%

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.
Navy bean raw
Navy bean raw
6
:
6
Edam
Edam
Contains more Vitamin C +∞%
Contains more Vitamin B1 +954.1%
Contains more Vitamin B3 +1387.8%
Contains more Vitamin B5 +193.6%
Contains more Vitamin B6 +151.3%
Contains more Folate +725%
Contains more Vitamin A +20525%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +80.9%
Contains more Vitamin B12 +∞%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Edam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 5% 15% 0% 10% 90% 2% 17% 18% 12% 193% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +954.1%
Contains more Vitamin B3 +1387.8%
Contains more Vitamin B5 +193.6%
Contains more Vitamin B6 +151.3%
Contains more Folate +725%
Contains more Vitamin A +20525%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +80.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
3
Edam
Edam
Contains more Carbs +812.6%
Contains more Water +90.4%
Contains more Protein +306.3%
Contains more Fats +3871.4%
Contains more Other +344.2%
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Edam
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Contains more Carbs +812.6%
Contains more Water +90.4%
Contains more Protein +306.3%
Contains more Fats +3871.4%
Contains more Other +344.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
1
:
2
Edam
Edam
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +15525%
Contains more Polyunsaturated fat +63.4%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Edam
67% 31% 3%
Saturated Fat: 17.572 g
Monounsaturated Fat: 8.125 g
Polyunsaturated fat: 0.665 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +15525%
Contains more Polyunsaturated fat +63.4%

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 Edam
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Edam Opinion
Net carbs 13.05g 1.43g Navy bean raw
Protein 6.15g 24.99g Edam
Fats 0.7g 27.8g Edam
Carbs 13.05g 1.43g Navy bean raw
Calories 67kcal 357kcal Edam
Sugar 1.43g Navy bean raw
Calcium 15mg 731mg Edam
Iron 1.93mg 0.44mg Navy bean raw
Magnesium 101mg 30mg Navy bean raw
Phosphorus 100mg 536mg Edam
Potassium 307mg 188mg Navy bean raw
Sodium 13mg 812mg Navy bean raw
Zinc 0.89mg 3.75mg Edam
Copper 0.356mg 0.036mg Navy bean raw
Manganese 0.408mg 0.011mg Navy bean raw
Selenium 0.6µg 14.5µg Edam
Vitamin A 4IU 825IU Edam
Vitamin A RAE 0µg 243µg Edam
Vitamin E 0.24mg Edam
Vitamin D 0IU 20IU Edam
Vitamin D 0µg 0.5µg Edam
Vitamin C 18.8mg 0mg Navy bean raw
Vitamin B1 0.39mg 0.037mg Navy bean raw
Vitamin B2 0.215mg 0.389mg Edam
Vitamin B3 1.22mg 0.082mg Navy bean raw
Vitamin B5 0.825mg 0.281mg Navy bean raw
Vitamin B6 0.191mg 0.076mg Navy bean raw
Folate 132µg 16µg Navy bean raw
Vitamin B12 0µg 1.54µg Edam
Vitamin K 2.3µg Edam
Tryptophan 0.064mg 0.352mg Edam
Threonine 0.258mg 0.932mg Edam
Isoleucine 0.273mg 1.308mg Edam
Leucine 0.442mg 2.57mg Edam
Lysine 0.35mg 2.66mg Edam
Methionine 0.064mg 0.721mg Edam
Phenylalanine 0.31mg 1.434mg Edam
Valine 0.316mg 1.81mg Edam
Histidine 0.172mg 1.034mg Edam
Cholesterol 0mg 89mg Navy bean raw
Saturated Fat 0.085g 17.572g Navy bean raw
Monounsaturated Fat 0.052g 8.125g Edam
Polyunsaturated fat 0.407g 0.665g Edam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Edam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Navy bean raw
35%
Edam
Minerals Daily Need Coverage Score
42%
Navy bean raw
80%
Edam

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 799mg)
Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 17.487g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $1.3)
Which food is lower in glycemic index?
Edam
Edam is lower in glycemic index (difference - 12)
Which food is richer in minerals?
?
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.
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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.