Navy bean raw vs. Focaccia — In-Depth Nutrition Comparison
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How are navy bean raw and focaccia different?
- Navy bean raw is higher in copper, vitamin C, magnesium, and vitamin B6; however, focaccia is richer in selenium, iron, vitamin B3, vitamin B1, and vitamin B2.
- Daily need coverage for copper for navy bean raw is 29% higher.
- Navy bean raw has less sodium.
- Navy bean raw has a lower glycemic index (39) than focaccia (63).
Beans, navy, mature seeds, sprouted, raw and Focaccia, Italian flatbread, plain are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +405% |
| Contains more PotassiumPotassium | +169.3% |
| Contains more CopperCopper | +291.2% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +12.1% |
| Contains more CalciumCalcium | +133.3% |
| Contains more IronIron | +63.7% |
| Contains more ZincZinc | +49.4% |
| Contains more PhosphorusPhosphorus | +28% |
| Contains more SeleniumSelenium | +2550% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +27.9% |
| Contains more Vitamin B6Vitamin B6 | +69% |
| Contains more Vitamin B1Vitamin B1 | +20.5% |
| Contains more Vitamin B2Vitamin B2 | +40% |
| Contains more Vitamin B3Vitamin B3 | +200.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
Protein:
8.77 g
Fats:
7.89 g
Carbs:
35.82 g
Water:
45.91 g
Other:
1.61 g
| Contains more WaterWater | +72.4% |
| Contains more ProteinProtein | +42.6% |
| Contains more FatsFats | +1027.1% |
| Contains more CarbsCarbs | +174.5% |
| Contains more OtherOther | +69.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
0.877 g
Monounsaturated fat:
Mono. Fat
5.67 g
Polyunsaturated fat:
Poly. Fat
0.994 g
| Contains less Sat. FatSaturated fat | -90.3% |
| Contains more Mono. FatMonounsaturated fat | +10803.8% |
| Contains more Poly. FatPolyunsaturated fat | +144.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.356mg | 0.091mg | 29% |
| Selenium | 0.6µg | 15.9µg | 28% |
| Sodium | 13mg | 561mg | 24% |
| Vitamin C | 18.8mg | 0mg | 21% |
| Magnesium | 101mg | 20mg | 19% |
| Vitamin B3 | 1.22mg | 3.67mg | 15% |
| Iron | 1.93mg | 3.16mg | 15% |
| Monounsaturated fat | 0.052g | 5.67g | 14% |
| Fats | 0.7g | 7.89g | 11% |
| Calories | 67kcal | 249kcal | 9% |
| Vitamin E | 1.42mg | 9% | |
| Carbs | 13.05g | 35.82g | 8% |
| Vitamin B2 | 0.215mg | 0.301mg | 7% |
| Vitamin B1 | 0.39mg | 0.47mg | 7% |
| Fiber | 1.8g | 7% | |
| Potassium | 307mg | 114mg | 6% |
| Vitamin B6 | 0.191mg | 0.113mg | 6% |
| Protein | 6.15g | 8.77g | 5% |
| Vitamin K | 5.7µg | 5% | |
| Phosphorus | 100mg | 128mg | 4% |
| Saturated fat | 0.085g | 0.877g | 4% |
| Polyunsaturated fat | 0.407g | 0.994g | 4% |
| Vitamin B5 | 0.825mg | 0.645mg | 4% |
| Zinc | 0.89mg | 1.33mg | 4% |
| Manganese | 0.408mg | 0.364mg | 2% |
| Calcium | 15mg | 35mg | 2% |
| Folate | 132µg | 138µg | 2% |
| Choline | 2.9mg | 1% | |
| Net carbs | 13.05g | 34.02g | N/A |
| Sugar | 1.75g | N/A | |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
36%
Minerals Daily Need Coverage Score
42%
48%
Comparison summary
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 548mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.792g)
Which food is lower in glycemic index?
Navy bean raw is lower in glycemic index (difference - 24)
Which food is cheaper?
Focaccia is cheaper (difference - $1.3)
Which food is richer in vitamins?
Focaccia is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.