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  6. Navy bean raw vs. Fenugreek

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

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A recap on differences between navy bean raw and fenugreek

  • Navy bean raw is higher in folate and vitamin C, yet fenugreek is higher in iron, copper, manganese, vitamin B6, phosphorus, magnesium, calcium, and zinc.
  • Fenugreek covers your daily iron needs 395% more than navy bean raw.
  • Navy bean raw contains 6 times more vitamin C than fenugreek. While navy bean raw contains 18.8mg of vitamin C, fenugreek contains only 3mg.
  • The glycemic index of fenugreek is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Spices, fenugreek seed.

Infographic

Navy bean raw vs Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains less SodiumSodium -80.6%
Contains more MagnesiumMagnesium +89.1%
Contains more CalciumCalcium +1073.3%
Contains more PotassiumPotassium +150.8%
Contains more IronIron +1637.3%
Contains more CopperCopper +211.8%
Contains more ZincZinc +180.9%
Contains more PhosphorusPhosphorus +196%
Contains more ManganeseManganese +201%
Contains more SeleniumSelenium +950%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin CVitamin C +526.7%
Contains more Vitamin B1Vitamin B1 +21.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +131.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +70.2%
Contains more Vitamin B3Vitamin B3 +34.4%
Contains more Vitamin B6Vitamin B6 +214.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Fenugreek DV% diff.
Iron 1.93mg 33.53mg 395%
Fiber 24.6g 98%
Copper 0.356mg 1.11mg 84%
Manganese 0.408mg 1.228mg 36%
Protein 6.15g 23g 34%
Vitamin B6 0.191mg 0.6mg 31%
Phosphorus 100mg 296mg 28%
Magnesium 101mg 191mg 21%
Folate 132µg 57µg 19%
Vitamin C 18.8mg 3mg 18%
Vitamin B5 0.825mg 17%
Calcium 15mg 176mg 16%
Carbs 13.05g 58.35g 15%
Zinc 0.89mg 2.5mg 15%
Potassium 307mg 770mg 14%
Calories 67kcal 323kcal 13%
Vitamin B2 0.215mg 0.366mg 12%
Selenium 0.6µg 6.3µg 10%
Fats 0.7g 6.41g 9%
Saturated fat 0.085g 1.46g 6%
Vitamin B1 0.39mg 0.322mg 6%
Vitamin B3 1.22mg 1.64mg 3%
Polyunsaturated fat 0.407g 3%
Sodium 13mg 67mg 2%
Net carbs 13.05g 33.75g N/A
Vitamin A 0µg 3µg 0%
Monounsaturated fat 0.052g 0%
Tryptophan 0.064mg 0.391mg 0%
Threonine 0.258mg 0.898mg 0%
Isoleucine 0.273mg 1.241mg 0%
Leucine 0.442mg 1.757mg 0%
Lysine 0.35mg 1.684mg 0%
Methionine 0.064mg 0.338mg 0%
Phenylalanine 0.31mg 1.089mg 0%
Valine 0.316mg 1.102mg 0%
Histidine 0.172mg 0.668mg 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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more WaterWater +795.4%
Contains more ProteinProtein +274%
Contains more FatsFats +815.7%
Contains more CarbsCarbs +347.1%
Contains more OtherOther +257.9%

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
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.