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  6. Navy bean raw vs. Feta

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

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A recap on differences between navy bean raw and feta

  • Navy bean raw is higher in copper and folate, yet feta is higher in vitamin B12, vitamin B2, calcium, phosphorus, and selenium.
  • Feta covers your daily saturated fat needs 74% more than navy bean raw.
  • Navy bean raw contains 11 times more copper than feta. While navy bean raw contains 0.356mg of copper, feta contains only 0.032mg.
  • The amount of sodium in navy bean raw is lower.
  • The glycemic index of feta is lower.

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

Infographic

Navy bean raw vs Feta 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%
Feta
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +431.6%
Contains more PotassiumPotassium +395.2%
Contains more IronIron +196.9%
Contains more CopperCopper +1012.5%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +1357.1%
Contains more CalciumCalcium +3186.7%
Contains more ZincZinc +223.6%
Contains more PhosphorusPhosphorus +237%
Contains more SeleniumSelenium +2400%

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%
Feta
Feta
9
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +153.2%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more FolateFolate +312.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +292.6%
Contains more Vitamin B5Vitamin B5 +17.2%
Contains more Vitamin B6Vitamin B6 +122%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Feta DV% diff.
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.085g 14.946g 68%
Calcium 15mg 493mg 48%
Vitamin B2 0.215mg 0.844mg 48%
Sodium 13mg 917mg 39%
Copper 0.356mg 0.032mg 36%
Phosphorus 100mg 337mg 34%
Fats 0.7g 21.28g 32%
Cholesterol 0mg 89mg 30%
Selenium 0.6µg 15µg 26%
Folate 132µg 32µg 25%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 19mg 20%
Vitamin B1 0.39mg 0.154mg 20%
Vitamin B6 0.191mg 0.424mg 18%
Zinc 0.89mg 2.88mg 18%
Manganese 0.408mg 0.028mg 17%
Protein 6.15g 14.21g 16%
Iron 1.93mg 0.65mg 16%
Vitamin A 0µg 125µg 14%
Monounsaturated fat 0.052g 4.623g 11%
Calories 67kcal 264kcal 10%
Potassium 307mg 62mg 7%
Vitamin B5 0.825mg 0.967mg 3%
Choline 15.4mg 3%
Carbs 13.05g 4.09g 3%
Vitamin D 0µg 0.4µg 2%
Vitamin K 1.8µg 2%
Vitamin D 0IU 16IU 2%
Vitamin E 0.18mg 1%
Vitamin B3 1.22mg 0.991mg 1%
Polyunsaturated fat 0.407g 0.591g 1%
Net carbs 13.05g 4.09g N/A
Sugar 4.09g N/A
Tryptophan 0.064mg 0.2mg 0%
Threonine 0.258mg 0.637mg 0%
Isoleucine 0.273mg 0.803mg 0%
Leucine 0.442mg 1.395mg 0%
Lysine 0.35mg 1.219mg 0%
Methionine 0.064mg 0.368mg 0%
Phenylalanine 0.31mg 0.675mg 0%
Valine 0.316mg 1.065mg 0%
Histidine 0.172mg 0.397mg 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
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more CarbsCarbs +219.1%
Contains more WaterWater +43.3%
Contains more ProteinProtein +131.1%
Contains more FatsFats +2940%
Contains more OtherOther +447.4%

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
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +8790.4%
Contains more Poly. FatPolyunsaturated fat +45.2%

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.