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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.
  • Rainbow trout has a lower glycemic index than navy bean raw.

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.
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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +304%
Contains more IronIron +522.6%
Contains more CopperCopper +673.9%
Contains more ZincZinc +97.8%
Contains less SodiumSodium -74.5%
Contains more ManganeseManganese +3609.1%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +22.8%
Contains more PhosphorusPhosphorus +126%
Contains more SeleniumSelenium +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.
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +548.3%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B2Vitamin B2 +138.9%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +356.3%
Contains more Vitamin B5Vitamin B5 +102.1%
Contains more Vitamin B6Vitamin B6 +78%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 0.6µg 23.6µg 42%
Copper 0.356mg 0.046mg 34%
Folate 132µg 11µg 30%
Protein 6.15g 19.94g 28%
Vitamin B3 1.22mg 5.567mg 27%
Vitamin B1 0.39mg 0.12mg 23%
Cholesterol 0mg 59mg 20%
Iron 1.93mg 0.31mg 20%
Magnesium 101mg 25mg 18%
Vitamin C 18.8mg 2.9mg 18%
Phosphorus 100mg 226mg 18%
Manganese 0.408mg 0.011mg 17%
Vitamin B5 0.825mg 1.667mg 17%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Vitamin B6 0.191mg 0.34mg 11%
Vitamin B2 0.215mg 0.09mg 10%
Vitamin A 0µg 84µg 9%
Fats 0.7g 6.18g 8%
Polyunsaturated fat 0.407g 1.507g 7%
Saturated fat 0.085g 1.383g 6%
Monounsaturated fat 0.052g 1.979g 5%
Calories 67kcal 141kcal 4%
Carbs 13.05g 0g 4%
Zinc 0.89mg 0.45mg 4%
Sodium 13mg 51mg 2%
Potassium 307mg 377mg 2%
Calcium 15mg 25mg 1%
Net carbs 13.05g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.047g N/A
Tryptophan 0.064mg 0.234mg 0%
Threonine 0.258mg 0.915mg 0%
Isoleucine 0.273mg 0.962mg 0%
Leucine 0.442mg 1.696mg 0%
Lysine 0.35mg 1.916mg 0%
Methionine 0.064mg 0.618mg 0%
Phenylalanine 0.31mg 0.815mg 0%
Valine 0.316mg 1.075mg 0%
Histidine 0.172mg 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1087.5%
Contains more ProteinProtein +224.2%
Contains more FatsFats +782.9%
~equal in Water ~73.8g

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +3705.8%
Contains more Poly. FatPolyunsaturated fat +270.3%

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.