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  6. Navy bean raw vs. Fontina

Navy bean raw vs. Fontina — In-Depth Nutrition Comparison

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What are the main differences between navy bean raw and fontina?

  • Navy bean raw is richer in copper, folate, and vitamin B1, yet fontina is richer in vitamin B12, calcium, phosphorus, and selenium.
  • Fontina's daily need coverage for saturated fat is 96% higher.
  • Navy bean raw has 22 times more folate than fontina. Navy bean raw has 132µg of folate, while fontina has 6µg.
  • Navy bean raw contains less sodium.
  • Fontina has a lower glycemic index than navy bean raw.

We used Beans, navy, mature seeds, sprouted, raw and Cheese, fontina types in this comparison.

Infographic

Navy bean raw vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +621.4%
Contains more PotassiumPotassium +379.7%
Contains more IronIron +739.1%
Contains more CopperCopper +1324%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +2814.3%
Contains more CalciumCalcium +3566.7%
Contains more ZincZinc +293.3%
Contains more PhosphorusPhosphorus +246%
Contains more SeleniumSelenium +2316.7%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1757.1%
Contains more Vitamin B3Vitamin B3 +713.3%
Contains more Vitamin B5Vitamin B5 +92.3%
Contains more Vitamin B6Vitamin B6 +130.1%
Contains more FolateFolate +2100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.204mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Fontina DV% diff.
Saturated fat 0.085g 19.196g 87%
Vitamin B12 0µg 1.68µg 70%
Calcium 15mg 550mg 54%
Fats 0.7g 31.14g 47%
Cholesterol 0mg 116mg 39%
Protein 6.15g 25.6g 39%
Copper 0.356mg 0.025mg 37%
Phosphorus 100mg 346mg 35%
Sodium 13mg 800mg 34%
Folate 132µg 6µg 32%
Vitamin B1 0.39mg 0.021mg 31%
Vitamin A 0µg 261µg 29%
Selenium 0.6µg 14.5µg 25%
Zinc 0.89mg 3.5mg 24%
Monounsaturated fat 0.052g 8.687g 22%
Magnesium 101mg 14mg 21%
Vitamin C 18.8mg 0mg 21%
Iron 1.93mg 0.23mg 21%
Manganese 0.408mg 0.014mg 17%
Calories 67kcal 389kcal 16%
Polyunsaturated fat 0.407g 1.654g 8%
Vitamin B5 0.825mg 0.429mg 8%
Vitamin B6 0.191mg 0.083mg 8%
Vitamin B3 1.22mg 0.15mg 7%
Potassium 307mg 64mg 7%
Carbs 13.05g 1.55g 4%
Vitamin D 0IU 23IU 3%
Choline 15.4mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin K 2.6µg 2%
Vitamin E 0.27mg 2%
Vitamin B2 0.215mg 0.204mg 1%
Net carbs 13.05g 1.55g N/A
Sugar 1.55g N/A
Tryptophan 0.064mg 0.361mg 0%
Threonine 0.258mg 0.935mg 0%
Isoleucine 0.273mg 1.384mg 0%
Leucine 0.442mg 2.664mg 0%
Lysine 0.35mg 2.328mg 0%
Methionine 0.064mg 0.706mg 0%
Phenylalanine 0.31mg 1.497mg 0%
Valine 0.316mg 1.926mg 0%
Histidine 0.172mg 0.959mg 0%

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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +741.9%
Contains more WaterWater +108.7%
Contains more ProteinProtein +316.3%
Contains more FatsFats +4348.6%
Contains more OtherOther +298.9%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +16605.8%
Contains more Poly. FatPolyunsaturated fat +306.4%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.