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  6. Navy bean raw vs. Fajita

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

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How are navy bean raw and fajita different?

  • Navy bean raw is higher in copper, folate, vitamin B1, and vitamin C; however, fajita is richer in selenium, phosphorus, vitamin B1,2 and vitamin B3.
  • Daily need coverage for copper for navy bean raw is 36% higher.
  • Navy bean raw has less sodium.

Beans, navy, mature seeds, sprouted, raw and USDA Commodity, chicken fajita strips, frozen are the varieties used in this article.

Infographic

Navy bean raw vs Fajita 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%
Fajita
Fajita
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more MagnesiumMagnesium +359.1%
Contains more CalciumCalcium +15.4%
Contains more IronIron +94.9%
Contains more CopperCopper +1086.7%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +518.2%
Contains more ZincZinc +53.9%
Contains more PhosphorusPhosphorus +177%
Contains more SeleniumSelenium +2683.3%
~equal in Potassium ~284mg

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%
Fajita
Fajita
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B5Vitamin B5 +13.6%
Contains more FolateFolate +3200%
Contains more Vitamin B3Vitamin B3 +291.7%
Contains more Vitamin B6Vitamin B6 +102.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.213mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Fajita DV% diff.
Copper 0.356mg 0.03mg 36%
Sodium 13mg 799mg 34%
Folate 132µg 4µg 32%
Selenium 0.6µg 16.7µg 29%
Cholesterol 0mg 88mg 29%
Phosphorus 100mg 277mg 25%
Protein 6.15g 18.56g 25%
Vitamin B1 0.39mg 0.1mg 24%
Vitamin B12 0µg 0.54µg 23%
Vitamin B3 1.22mg 4.779mg 22%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 22mg 19%
Vitamin B6 0.191mg 0.387mg 15%
Manganese 0.408mg 0.066mg 15%
Iron 1.93mg 0.99mg 12%
Choline 67.8mg 12%
Fats 0.7g 5.73g 8%
Saturated fat 0.085g 1.596g 7%
Monounsaturated fat 0.052g 2.333g 6%
Polyunsaturated fat 0.407g 1.089g 5%
Zinc 0.89mg 1.37mg 4%
Carbs 13.05g 2.23g 4%
Calories 67kcal 135kcal 3%
Vitamin B5 0.825mg 0.726mg 2%
Vitamin E 0.22mg 1%
Potassium 307mg 284mg 1%
Net carbs 13.05g 2.23g N/A
Calcium 15mg 13mg 0%
Vitamin B2 0.215mg 0.213mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.064mg 0.2mg 0%
Threonine 0.258mg 0.452mg 0%
Isoleucine 0.273mg 0.813mg 0%
Leucine 0.442mg 1.56mg 0%
Lysine 0.35mg 1.857mg 0%
Methionine 0.064mg 0.552mg 0%
Phenylalanine 0.31mg 0.763mg 0%
Valine 0.316mg 0.847mg 0%
Histidine 0.172mg 0.68mg 0%
Omega-3 - DPA 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g 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
Fajita
Fajita
3
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more CarbsCarbs +485.2%
Contains more WaterWater +12.1%
Contains more ProteinProtein +201.8%
Contains more FatsFats +718.6%
Contains more OtherOther +203.2%

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
Fajita
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +4386.5%
Contains more Poly. FatPolyunsaturated fat +167.6%

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

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.