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  6. Navy bean raw vs. Gooseberry

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

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Summary of differences between navy bean raw and gooseberries

  • Navy bean raw has more copper, folate, vitamin B1, magnesium, iron, vitamin B2, manganese, vitamin B5, and phosphorus; however, gooseberries are higher in vitamin C.
  • Navy bean raw covers your daily need for copper, 32% more than gooseberries.
  • Navy bean raw has 22 times more folate than gooseberries. While navy bean raw has 132µg of folate, gooseberries have only 6µg.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Gooseberries, raw.

Infographic

Navy bean raw vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +910%
Contains more PotassiumPotassium +55.1%
Contains more IronIron +522.6%
Contains more CopperCopper +408.6%
Contains more ZincZinc +641.7%
Contains more PhosphorusPhosphorus +270.4%
Contains more ManganeseManganese +183.3%
Contains more CalciumCalcium +66.7%
Contains less SodiumSodium -92.3%
~equal in Selenium ~0.6µg

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +616.7%
Contains more Vitamin B3Vitamin B3 +306.7%
Contains more Vitamin B5Vitamin B5 +188.5%
Contains more Vitamin B6Vitamin B6 +138.8%
Contains more FolateFolate +2100%
Contains more Vitamin CVitamin C +47.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Gooseberry DV% diff.
Folate 132µg 6µg 32%
Copper 0.356mg 0.07mg 32%
Vitamin B1 0.39mg 0.04mg 29%
Magnesium 101mg 10mg 22%
Iron 1.93mg 0.31mg 20%
Fiber 4.3g 17%
Vitamin B2 0.215mg 0.03mg 14%
Vitamin B5 0.825mg 0.286mg 11%
Protein 6.15g 0.88g 11%
Manganese 0.408mg 0.144mg 11%
Phosphorus 100mg 27mg 10%
Vitamin C 18.8mg 27.7mg 10%
Vitamin B6 0.191mg 0.08mg 9%
Zinc 0.89mg 0.12mg 7%
Vitamin B3 1.22mg 0.3mg 6%
Potassium 307mg 198mg 3%
Vitamin A 0µg 15µg 2%
Vitamin E 0.37mg 2%
Sodium 13mg 1mg 1%
Polyunsaturated fat 0.407g 0.317g 1%
Calcium 15mg 25mg 1%
Carbs 13.05g 10.18g 1%
Calories 67kcal 44kcal 1%
Fats 0.7g 0.58g 0%
Net carbs 13.05g 5.88g N/A
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.085g 0.038g 0%
Monounsaturated fat 0.052g 0.051g 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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +598.9%
Contains more FatsFats +20.7%
Contains more CarbsCarbs +28.2%
Contains more OtherOther +93.9%
Contains more WaterWater +11%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Poly. FatPolyunsaturated fat +28.4%
Contains less Sat. FatSaturated fat -55.3%
~equal in Monounsaturated fat ~0.051g

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.