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  6. Navy bean raw vs. Jerky

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

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How are navy bean raw and jerky different?

  • Navy bean raw is richer in vitamin C and vitamin B1, while jerky is higher in zinc, phosphorus, iron, vitamin B12, and selenium.
  • Jerky covers your daily need for sodium, 90% more than navy bean raw.
  • Navy bean raw is lower in saturated fat.
  • Navy bean raw has a higher glycemic index (39) than jerky (0).

Beans, navy, mature seeds, sprouted, raw and Snacks, beef jerky, chopped, and formed types were used in this article.

Infographic

Navy bean raw vs Jerky 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%
Jerky
Jerky
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more MagnesiumMagnesium +98%
Contains more CopperCopper +56.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +267.6%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +94.5%
Contains more IronIron +180.8%
Contains more ZincZinc +811.2%
Contains more PhosphorusPhosphorus +307%
Contains more SeleniumSelenium +1683.3%

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%
Jerky
Jerky
6
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% 0% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +153.2%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B5Vitamin B5 +406.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +42%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.179mg
~equal in Folate ~134µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Jerky DV% diff.
Sodium 13mg 2081mg 90%
Zinc 0.89mg 8.11mg 66%
Protein 6.15g 33.2g 54%
Saturated fat 0.085g 10.85g 49%
Iron 1.93mg 5.42mg 44%
Phosphorus 100mg 407mg 44%
Vitamin B12 0µg 0.99µg 41%
Fats 0.7g 25.6g 38%
Monounsaturated fat 0.052g 11.305g 28%
Vitamin C 18.8mg 0mg 21%
Choline 109.1mg 20%
Vitamin B1 0.39mg 0.154mg 20%
Selenium 0.6µg 10.7µg 18%
Calories 67kcal 410kcal 17%
Cholesterol 0mg 48mg 16%
Copper 0.356mg 0.227mg 14%
Vitamin B5 0.825mg 0.163mg 13%
Manganese 0.408mg 0.111mg 13%
Magnesium 101mg 51mg 12%
Potassium 307mg 597mg 9%
Fiber 1.8g 7%
Vitamin B2 0.215mg 0.142mg 6%
Polyunsaturated fat 0.407g 1.011g 4%
Vitamin E 0.49mg 3%
Vitamin B3 1.22mg 1.732mg 3%
Vitamin K 2.3µg 2%
Vitamin D 0µg 0.3µg 2%
Vitamin B6 0.191mg 0.179mg 1%
Vitamin D 0IU 11IU 1%
Calcium 15mg 20mg 1%
Folate 132µg 134µg 1%
Carbs 13.05g 11g 1%
Net carbs 13.05g 9.2g N/A
Sugar 9g 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%

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
Jerky
Jerky
3
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more CarbsCarbs +18.6%
Contains more WaterWater +238.8%
Contains more ProteinProtein +439.8%
Contains more FatsFats +3557.1%
Contains more OtherOther +620%

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
Jerky
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +21640.4%
Contains more Poly. FatPolyunsaturated fat +148.4%

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.