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  6. Navy bean raw vs. Fish soup

Navy bean raw vs. Fish soup — In-Depth Nutrition Comparison

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Significant differences between navy bean raw and fish soup

  • Navy bean raw has more copper, folate, vitamin B1, iron, magnesium, vitamin C, manganese, vitamin B6, and vitamin B2; however, fish soup is richer in vitamin B12.
  • Navy bean raw covers your daily copper needs 33% more than fish soup.
  • Fish soup has 193 times less iron than navy bean raw. Navy bean raw has 1.93mg of iron, while fish soup has 0.01mg.

Specific food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Soup, stock, fish, home-prepared.

Infographic

Navy bean raw vs Fish soup 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 5% 0.9% 13% 0.38% 19% 1.6% 24% 20% 6.8% 5.5%
Contains more MagnesiumMagnesium +1342.9%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +113.2%
Contains more IronIron +19200%
Contains more CopperCopper +513.8%
Contains more ZincZinc +1383.3%
Contains more PhosphorusPhosphorus +78.6%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +684.6%
Contains more SeleniumSelenium +66.7%

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 0.33% 0.67% 3.4% 0% 8.3% 18% 22% 20% 8.5% 86% 0% 1.5% 3.8%
Contains more Vitamin CVitamin C +18700%
Contains more Vitamin B1Vitamin B1 +1081.8%
Contains more Vitamin B2Vitamin B2 +182.9%
Contains more Vitamin B5Vitamin B5 +150.8%
Contains more Vitamin B6Vitamin B6 +416.2%
Contains more FolateFolate +6500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.186mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Fish soup DV% diff.
Folate 132µg 2µg 33%
Copper 0.356mg 0.058mg 33%
Vitamin B1 0.39mg 0.033mg 30%
Vitamin B12 0µg 0.69µg 29%
Iron 1.93mg 0.01mg 24%
Magnesium 101mg 7mg 22%
Vitamin C 18.8mg 0.1mg 21%
Manganese 0.408mg 0.052mg 15%
Vitamin B6 0.191mg 0.037mg 12%
Vitamin B2 0.215mg 0.076mg 11%
Vitamin B5 0.825mg 0.329mg 10%
Zinc 0.89mg 0.06mg 8%
Protein 6.15g 2.26g 8%
Phosphorus 100mg 56mg 6%
Sodium 13mg 156mg 6%
Potassium 307mg 144mg 5%
Carbs 13.05g 0g 4%
Calories 67kcal 16kcal 3%
Polyunsaturated fat 0.407g 0.138g 2%
Selenium 0.6µg 1µg 1%
Vitamin E 0.17mg 1%
Calcium 15mg 3mg 1%
Choline 7mg 1%
Saturated fat 0.085g 0.203g 1%
Fats 0.7g 0.81g 0%
Net carbs 13.05g 0g N/A
Cholesterol 0mg 1mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B3 1.22mg 1.186mg 0%
Monounsaturated fat 0.052g 0.236g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%
Omega-3 - EPA 0.035g N/A
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.017g 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
2% 97%
Protein: 2.26 g
Fats: 0.81 g
Carbs: 0 g
Water: 96.6 g
Other: 0.33 g
Contains more ProteinProtein +172.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +187.9%
Contains more FatsFats +15.7%
Contains more WaterWater +22%

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
35% 41% 24%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.236 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains less Sat. FatSaturated fat -58.1%
Contains more Poly. FatPolyunsaturated fat +194.9%
Contains more Mono. FatMonounsaturated fat +353.8%

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. Fish soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172885/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.