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  6. Navy bean raw vs. Fruit salad

Navy bean raw vs. Fruit salad — In-Depth Nutrition Comparison

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How are navy bean raw and fruit salad different?

  • Navy bean raw has more copper, folate, vitamin B1, magnesium, iron, vitamin C, vitamin B2, vitamin B5, vitamin B6, and phosphorus than fruit salad.
  • Daily need coverage for copper for navy bean raw is 34% higher.
  • Navy bean raw contains 44 times more folate than fruit salad. While navy bean raw contains 132µg of folate, fruit salad contains only 3µg.
  • Navy bean raw has a lower glycemic index (39) than fruit salad (54).

Beans, navy, mature seeds, sprouted, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids are the varieties used in this article.

Infographic

Navy bean raw vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +1162.5%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +164.7%
Contains more IronIron +672%
Contains more CopperCopper +612%
Contains more ZincZinc +535.7%
Contains more PhosphorusPhosphorus +614.3%
Contains more ManganeseManganese +170.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -61.5%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +469.7%
Contains more Vitamin B1Vitamin B1 +3445.5%
Contains more Vitamin B2Vitamin B2 +1435.7%
Contains more Vitamin B3Vitamin B3 +242.7%
Contains more Vitamin B5Vitamin B5 +1456.6%
Contains more Vitamin B6Vitamin B6 +607.4%
Contains more FolateFolate +4300%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Fruit salad DV% diff.
Copper 0.356mg 0.05mg 34%
Vitamin B1 0.39mg 0.011mg 32%
Folate 132µg 3µg 32%
Magnesium 101mg 8mg 22%
Iron 1.93mg 0.25mg 21%
Vitamin C 18.8mg 3.3mg 17%
Vitamin B5 0.825mg 0.053mg 15%
Vitamin B2 0.215mg 0.014mg 15%
Vitamin B6 0.191mg 0.027mg 13%
Phosphorus 100mg 14mg 12%
Protein 6.15g 0.51g 11%
Manganese 0.408mg 0.151mg 11%
Zinc 0.89mg 0.14mg 7%
Potassium 307mg 116mg 6%
Vitamin B3 1.22mg 0.356mg 5%
Fiber 1g 4%
Polyunsaturated fat 0.407g 0.011g 3%
Vitamin A 0µg 30µg 3%
Calories 67kcal 50kcal 1%
Selenium 0.6µg 1%
Fats 0.7g 0.03g 1%
Carbs 13.05g 13.05g 0%
Net carbs 13.05g 12.05g N/A
Calcium 15mg 11mg 0%
Sodium 13mg 5mg 0%
Saturated fat 0.085g 0.004g 0%
Monounsaturated fat 0.052g 0.005g 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%

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +1105.9%
Contains more FatsFats +2233.3%
Contains more OtherOther +265.4%
~equal in Carbs ~13.05g
~equal in Water ~86.15g

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +940%
Contains more Poly. FatPolyunsaturated fat +3600%
Contains less Sat. FatSaturated fat -95.3%

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.