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  6. Navy bean raw vs. Rainbow trout

Navy bean raw vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the main differences between Navy bean raw and Rainbow trout?

  • Navy bean raw is richer in Copper, Folate, Vitamin B1, Iron, and Magnesium, yet Rainbow trout is richer in Vitamin B12, Vitamin D, Selenium, and Vitamin B3.
  • Rainbow trout's daily need coverage for Vitamin B12 is 179% higher.
  • Navy bean raw has 12 times more Folate than Rainbow trout. Navy bean raw has 132µg of Folate, while Rainbow trout has 11µg.

We used Beans, navy, mature seeds, sprouted, raw and Fish, trout, rainbow, farmed, raw types in this comparison.

Infographic

Navy bean raw vs Rainbow trout 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.
Navy bean raw
Navy bean raw
6
:
4
Rainbow trout
Rainbow trout
Contains more Iron +522.6%
Contains more Magnesium +304%
Contains less Sodium -74.5%
Contains more Zinc +97.8%
Contains more Copper +673.9%
Contains more Manganese +3609.1%
Contains more Calcium +66.7%
Contains more Phosphorus +126%
Contains more Potassium +22.8%
Contains more Selenium +3833.3%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Iron +522.6%
Contains more Magnesium +304%
Contains less Sodium -74.5%
Contains more Zinc +97.8%
Contains more Copper +673.9%
Contains more Manganese +3609.1%
Contains more Calcium +66.7%
Contains more Phosphorus +126%
Contains more Potassium +22.8%
Contains more Selenium +3833.3%

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.
Navy bean raw
Navy bean raw
4
:
8
Rainbow trout
Rainbow trout
Contains more Vitamin C +548.3%
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +138.9%
Contains more Folate +1100%
Contains more Vitamin A +6900%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +356.3%
Contains more Vitamin B5 +102.1%
Contains more Vitamin B6 +78%
Contains more Vitamin B12 +∞%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Rainbow trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin C +548.3%
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +138.9%
Contains more Folate +1100%
Contains more Vitamin A +6900%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +356.3%
Contains more Vitamin B5 +102.1%
Contains more Vitamin B6 +78%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
3
:
2
Rainbow trout
Rainbow trout
Contains more Carbs +∞%
Contains more Other +1087.5%
Contains more Protein +224.2%
Contains more Fats +782.9%
Equal in Water - 73.8
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Carbs +∞%
Contains more Other +1087.5%
Contains more Protein +224.2%
Contains more Fats +782.9%
Equal in Water - 73.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
1
:
2
Rainbow trout
Rainbow trout
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +3705.8%
Contains more Polyunsaturated fat +270.3%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +3705.8%
Contains more Polyunsaturated fat +270.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Rainbow trout
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Rainbow trout Opinion
Net carbs 13.05g 0g Navy bean raw
Protein 6.15g 19.94g Rainbow trout
Fats 0.7g 6.18g Rainbow trout
Carbs 13.05g 0g Navy bean raw
Calories 67kcal 141kcal Rainbow trout
Calcium 15mg 25mg Rainbow trout
Iron 1.93mg 0.31mg Navy bean raw
Magnesium 101mg 25mg Navy bean raw
Phosphorus 100mg 226mg Rainbow trout
Potassium 307mg 377mg Rainbow trout
Sodium 13mg 51mg Navy bean raw
Zinc 0.89mg 0.45mg Navy bean raw
Copper 0.356mg 0.046mg Navy bean raw
Manganese 0.408mg 0.011mg Navy bean raw
Selenium 0.6µg 23.6µg Rainbow trout
Vitamin A 4IU 280IU Rainbow trout
Vitamin A RAE 0µg 84µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 0IU 635IU Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Vitamin C 18.8mg 2.9mg Navy bean raw
Vitamin B1 0.39mg 0.12mg Navy bean raw
Vitamin B2 0.215mg 0.09mg Navy bean raw
Vitamin B3 1.22mg 5.567mg Rainbow trout
Vitamin B5 0.825mg 1.667mg Rainbow trout
Vitamin B6 0.191mg 0.34mg Rainbow trout
Folate 132µg 11µg Navy bean raw
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.064mg 0.234mg Rainbow trout
Threonine 0.258mg 0.915mg Rainbow trout
Isoleucine 0.273mg 0.962mg Rainbow trout
Leucine 0.442mg 1.696mg Rainbow trout
Lysine 0.35mg 1.916mg Rainbow trout
Methionine 0.064mg 0.618mg Rainbow trout
Phenylalanine 0.31mg 0.815mg Rainbow trout
Valine 0.316mg 1.075mg Rainbow trout
Histidine 0.172mg 0.614mg Rainbow trout
Cholesterol 0mg 59mg Navy bean raw
Trans Fat 0g 0.047g Navy bean raw
Saturated Fat 0.085g 1.383g Navy bean raw
Omega-3 - DHA 0.516g Rainbow trout
Omega-3 - EPA 0.217g Rainbow trout
Omega-3 - DPA 0.091g Rainbow trout
Monounsaturated Fat 0.052g 1.979g Rainbow trout
Polyunsaturated fat 0.407g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Rainbow trout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Navy bean raw
119%
Rainbow trout
Minerals Daily Need Coverage Score
42%
Navy bean raw
33%
Rainbow trout

Comparison summary

Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 1.298g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $5.7)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.