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  6. Navy bean raw vs. Eggnog

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

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Summary of differences between navy bean raw and eggnog

  • Navy bean raw has more copper, folate, vitamin B1, iron, magnesium, vitamin C, and manganese; however, eggnog is higher in vitamin B12.
  • Navy bean raw covers your daily need for copper, 38% more than eggnog.
  • Navy bean raw has 132 times more folate than eggnog. While navy bean raw has 132µg of folate, eggnog has only 1µg.
  • Navy bean raw has less saturated fat.
  • The glycemic index of eggnog is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Eggnog.

Infographic

Navy bean raw vs Eggnog 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%
Eggnog
Eggnog
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
Contains more MagnesiumMagnesium +431.6%
Contains more PotassiumPotassium +86.1%
Contains more IronIron +865%
Contains more CopperCopper +2638.5%
Contains more ZincZinc +93.5%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +8060%
Contains more CalciumCalcium +766.7%
Contains more SeleniumSelenium +600%
~equal in Phosphorus ~109mg

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%
Eggnog
Eggnog
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 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
Contains more Vitamin CVitamin C +1153.3%
Contains more Vitamin B1Vitamin B1 +1047.1%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin B3Vitamin B3 +1061.9%
Contains more Vitamin B5Vitamin B5 +97.8%
Contains more Vitamin B6Vitamin B6 +282%
Contains more FolateFolate +13100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Eggnog DV% diff.
Copper 0.356mg 0.013mg 38%
Folate 132µg 1µg 33%
Vitamin B1 0.39mg 0.034mg 30%
Iron 1.93mg 0.2mg 22%
Cholesterol 0mg 59mg 20%
Magnesium 101mg 19mg 20%
Vitamin B12 0µg 0.45µg 19%
Vitamin C 18.8mg 1.5mg 19%
Manganese 0.408mg 0.005mg 18%
Calcium 15mg 130mg 12%
Vitamin B6 0.191mg 0.05mg 11%
Saturated fat 0.085g 2.591g 11%
Choline 52.2mg 9%
Vitamin B5 0.825mg 0.417mg 8%
Vitamin A 0µg 59µg 7%
Vitamin B3 1.22mg 0.105mg 7%
Selenium 0.6µg 4.2µg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Fats 0.7g 4.19g 5%
Potassium 307mg 165mg 4%
Zinc 0.89mg 0.46mg 4%
Protein 6.15g 4.55g 3%
Monounsaturated fat 0.052g 1.302g 3%
Carbs 13.05g 8.05g 2%
Sodium 13mg 54mg 2%
Vitamin B2 0.215mg 0.19mg 2%
Polyunsaturated fat 0.407g 0.198g 1%
Calories 67kcal 88kcal 1%
Vitamin E 0.21mg 1%
Phosphorus 100mg 109mg 1%
Net carbs 13.05g 8.05g N/A
Sugar 8.05g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.064mg 0.085mg 0%
Threonine 0.258mg 0.201mg 0%
Isoleucine 0.273mg 0.237mg 0%
Leucine 0.442mg 0.383mg 0%
Lysine 0.35mg 0.257mg 0%
Methionine 0.064mg 0.12mg 0%
Phenylalanine 0.31mg 0.225mg 0%
Valine 0.316mg 0.289mg 0%
Histidine 0.172mg 0.108mg 0%
Fructose 0.04g 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
Eggnog
Eggnog
2
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Contains more ProteinProtein +35.2%
Contains more CarbsCarbs +62.1%
Contains more OtherOther +41.8%
Contains more FatsFats +498.6%
~equal in Water ~82.54g

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
Eggnog
Eggnog
1
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Poly. FatPolyunsaturated fat +105.6%
Contains more Mono. FatMonounsaturated fat +2403.8%

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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.