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  6. Navy bean raw vs. Jerusalem artichoke

Navy bean raw vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Important differences between navy bean raw and jerusalem artichoke

  • Navy bean raw has more folate, copper, magnesium, vitamin C, vitamin B1, manganese, vitamin B2, vitamin B6, and vitamin B5; however, jerusalem artichoke has more iron.
  • Navy bean raw's daily need coverage for folate is 30% more.
  • Navy bean raw has 7 times more manganese than jerusalem artichoke. Navy bean raw has 0.408mg of manganese, while jerusalem artichoke has 0.06mg.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Jerusalem-artichokes, raw.

Infographic

Navy bean raw vs Jerusalem artichoke 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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +494.1%
Contains more CopperCopper +154.3%
Contains more ZincZinc +641.7%
Contains more PhosphorusPhosphorus +28.2%
Contains more ManganeseManganese +580%
Contains more PotassiumPotassium +39.7%
Contains more IronIron +76.2%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +16.7%
~equal in Calcium ~14mg

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +370%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B5Vitamin B5 +107.8%
Contains more Vitamin B6Vitamin B6 +148.1%
Contains more FolateFolate +915.4%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.3mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Jerusalem artichoke DV% diff.
Folate 132µg 13µg 30%
Copper 0.356mg 0.14mg 24%
Magnesium 101mg 17mg 20%
Iron 1.93mg 3.4mg 18%
Vitamin B1 0.39mg 0.2mg 16%
Vitamin C 18.8mg 4mg 16%
Manganese 0.408mg 0.06mg 15%
Vitamin B2 0.215mg 0.06mg 12%
Vitamin B6 0.191mg 0.077mg 9%
Vitamin B5 0.825mg 0.397mg 9%
Protein 6.15g 2g 8%
Zinc 0.89mg 0.12mg 7%
Fiber 1.6g 6%
Choline 30mg 5%
Potassium 307mg 429mg 4%
Polyunsaturated fat 0.407g 0.001g 3%
Phosphorus 100mg 78mg 3%
Carbs 13.05g 17.44g 1%
Fats 0.7g 0.01g 1%
Vitamin E 0.19mg 1%
Vitamin B3 1.22mg 1.3mg 1%
Calories 67kcal 73kcal 0%
Net carbs 13.05g 15.84g N/A
Calcium 15mg 14mg 0%
Sugar 9.6g N/A
Sodium 13mg 4mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.085g 0g 0%
Monounsaturated fat 0.052g 0.004g 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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +207.5%
Contains more FatsFats +6900%
Contains more CarbsCarbs +33.6%
Contains more OtherOther +167.4%
~equal in Water ~78.01g

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +1200%
Contains more Poly. FatPolyunsaturated fat +40600%
Contains less Sat. FatSaturated fat -100%

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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.