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  6. Navy bean raw vs. Fruitcake

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

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

  • Fruitcake has less copper, vitamin B1, folate, vitamin C, magnesium, vitamin B5, vitamin B6, vitamin B2, manganese, and phosphorus than navy bean raw.
  • Navy bean raw's daily need coverage for copper is 34% higher.
  • Navy bean raw has 38 times more vitamin C than fruitcake. Navy bean raw has 18.8mg of vitamin C, while fruitcake has 0.5mg.
  • Navy bean raw has a lower glycemic index than fruitcake.

We used Beans, navy, mature seeds, sprouted, raw and Cake, fruitcake, commercially prepared types in this comparison.

Infographic

Navy bean raw vs Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Contains more MagnesiumMagnesium +531.3%
Contains more PotassiumPotassium +100.7%
Contains more CopperCopper +612%
Contains more ZincZinc +229.6%
Contains more PhosphorusPhosphorus +92.3%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +85.5%
Contains more CalciumCalcium +120%
Contains more SeleniumSelenium +233.3%
~equal in Iron ~2.07mg

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Contains more Vitamin CVitamin C +3660%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +117.2%
Contains more Vitamin B3Vitamin B3 +54.2%
Contains more Vitamin B5Vitamin B5 +265%
Contains more Vitamin B6Vitamin B6 +315.2%
Contains more FolateFolate +560%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Fruitcake DV% diff.
Copper 0.356mg 0.05mg 34%
Vitamin B1 0.39mg 0.05mg 28%
Folate 132µg 20µg 28%
Vitamin C 18.8mg 0.5mg 20%
Magnesium 101mg 16mg 20%
Polyunsaturated fat 0.407g 3.323g 19%
Carbs 13.05g 61.6g 16%
Fiber 3.7g 15%
Calories 67kcal 324kcal 13%
Fats 0.7g 9.1g 13%
Vitamin B5 0.825mg 0.226mg 12%
Vitamin B6 0.191mg 0.046mg 11%
Monounsaturated fat 0.052g 4.2g 10%
Vitamin B2 0.215mg 0.099mg 9%
Manganese 0.408mg 0.22mg 8%
Phosphorus 100mg 52mg 7%
Protein 6.15g 2.9g 7%
Zinc 0.89mg 0.27mg 6%
Vitamin E 0.9mg 6%
Potassium 307mg 153mg 5%
Saturated fat 0.085g 1.048g 4%
Sodium 13mg 101mg 4%
Vitamin B3 1.22mg 0.791mg 3%
Selenium 0.6µg 2µg 3%
Cholesterol 0mg 5mg 2%
Calcium 15mg 33mg 2%
Iron 1.93mg 2.07mg 2%
Choline 8.9mg 2%
Vitamin A 0µg 7µg 1%
Vitamin K 1.5µg 1%
Net carbs 13.05g 57.9g N/A
Sugar 27.42g N/A
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.064mg 0.042mg 0%
Threonine 0.258mg 0.102mg 0%
Isoleucine 0.273mg 0.121mg 0%
Leucine 0.442mg 0.206mg 0%
Lysine 0.35mg 0.121mg 0%
Methionine 0.064mg 0.059mg 0%
Phenylalanine 0.31mg 0.14mg 0%
Valine 0.316mg 0.144mg 0%
Histidine 0.172mg 0.071mg 0%
Omega-3 - DHA 0.001g 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
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more ProteinProtein +112.1%
Contains more WaterWater +212.8%
Contains more FatsFats +1200%
Contains more CarbsCarbs +372%
Contains more OtherOther +15.8%

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
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +7976.9%
Contains more Poly. FatPolyunsaturated fat +716.5%

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.