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  6. Navy bean raw vs. Sea bass

Navy bean raw vs. Sea bass — In-Depth Nutrition Comparison

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The main differences between navy bean raw and sea bass

  • Navy bean raw is richer in copper, folate, vitamin B1, vitamin C, manganese, and vitamin B2, yet sea bass is richer in vitamin B12, selenium, and phosphorus.
  • Daily need coverage for vitamin B12 for sea bass is 184% higher.
  • Sea bass has a lower glycemic index than navy bean raw.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Fish, bass, striped, cooked, dry heat.

Infographic

Navy bean raw vs Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more MagnesiumMagnesium +98%
Contains more IronIron +78.7%
Contains more CopperCopper +790%
Contains more ZincZinc +74.5%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +2047.4%
Contains more CalciumCalcium +26.7%
Contains more PhosphorusPhosphorus +154%
Contains more SeleniumSelenium +7700%
~equal in Potassium ~328mg

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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more Vitamin B2Vitamin B2 +481.1%
Contains more FolateFolate +1220%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +109.7%
Contains more Vitamin B6Vitamin B6 +81.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Sea bass DV% diff.
Vitamin B12 0µg 4.41µg 184%
Selenium 0.6µg 46.8µg 84%
Copper 0.356mg 0.04mg 35%
Cholesterol 0mg 103mg 34%
Protein 6.15g 22.73g 33%
Folate 132µg 10µg 31%
Vitamin B1 0.39mg 0.115mg 23%
Phosphorus 100mg 254mg 22%
Vitamin C 18.8mg 0mg 21%
Manganese 0.408mg 0.019mg 17%
Vitamin B2 0.215mg 0.037mg 14%
Magnesium 101mg 51mg 12%
Vitamin B6 0.191mg 0.346mg 12%
Iron 1.93mg 1.08mg 11%
Vitamin B3 1.22mg 2.558mg 8%
Carbs 13.05g 0g 4%
Polyunsaturated fat 0.407g 1.005g 4%
Fats 0.7g 2.99g 4%
Saturated fat 0.085g 0.65g 3%
Calories 67kcal 124kcal 3%
Vitamin A 0µg 31µg 3%
Sodium 13mg 88mg 3%
Zinc 0.89mg 0.51mg 3%
Monounsaturated fat 0.052g 0.846g 2%
Vitamin B5 0.825mg 0.865mg 1%
Potassium 307mg 328mg 1%
Net carbs 13.05g 0g N/A
Calcium 15mg 19mg 0%
Tryptophan 0.064mg 0.255mg 0%
Threonine 0.258mg 0.997mg 0%
Isoleucine 0.273mg 1.047mg 0%
Leucine 0.442mg 1.848mg 0%
Lysine 0.35mg 2.088mg 0%
Methionine 0.064mg 0.673mg 0%
Phenylalanine 0.31mg 0.887mg 0%
Valine 0.316mg 1.171mg 0%
Histidine 0.172mg 0.669mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.75g 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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +269.6%
Contains more FatsFats +327.1%
~equal in Water ~73.36g
~equal in Other ~0.92g

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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains less Sat. FatSaturated fat -86.9%
Contains more Mono. FatMonounsaturated fat +1526.9%
Contains more Poly. FatPolyunsaturated fat +146.9%

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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.