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  6. Navy bean raw vs. Kit Kat

Navy bean raw vs. Kit Kat — In-Depth Nutrition Comparison

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A recap on differences between navy bean raw and kit Kat

  • Navy bean raw is higher in folate, vitamin B1, vitamin C, magnesium, copper, manganese, vitamin B6, and iron, yet kit Kat is higher in vitamin B12.
  • Kit Kat covers your daily saturated fat needs 89% more than navy bean raw.
  • The amount of saturated fat in navy bean raw is lower.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Candies, KIT KAT Wafer Bar.

Infographic

Navy bean raw vs Kit Kat 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 26% 38% 20% 38% 73% 2.5% 58% 7% 13% 27%
Contains more MagnesiumMagnesium +173%
Contains more PotassiumPotassium +32.9%
Contains more IronIron +93%
Contains more CopperCopper +61.8%
Contains more ZincZinc +888.9%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +308%
Contains more CalciumCalcium +733.3%
Contains more PhosphorusPhosphorus +35%
Contains more SeleniumSelenium +733.3%

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%
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% 8% 6.8% 0% 29% 48% 9.4% 38% 4.6% 70% 13% 11% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +144%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more Vitamin B6Vitamin B6 +855%
Contains more FolateFolate +842.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.21mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Kit Kat DV% diff.
Saturated fat 0.085g 17.953g 81%
Fats 0.7g 25.99g 39%
Folate 132µg 14µg 30%
Calories 67kcal 518kcal 23%
Vitamin B12 0µg 0.56µg 23%
Vitamin B1 0.39mg 0.117mg 23%
Vitamin C 18.8mg 0mg 21%
Carbs 13.05g 64.59g 17%
Copper 0.356mg 0.22mg 15%
Magnesium 101mg 37mg 15%
Monounsaturated fat 0.052g 5.844g 14%
Vitamin B6 0.191mg 0.02mg 13%
Manganese 0.408mg 0.1mg 13%
Iron 1.93mg 1mg 12%
Calcium 15mg 125mg 11%
Selenium 0.6µg 5µg 8%
Zinc 0.89mg 0.09mg 7%
Choline 31mg 6%
Phosphorus 100mg 135mg 5%
Vitamin B3 1.22mg 0.5mg 5%
Caffeine 14mg 4%
Vitamin B5 0.825mg 0.64mg 4%
Vitamin K 5.2µg 4%
Fiber 1g 4%
Cholesterol 0mg 11mg 4%
Starch 10.6g 4%
Vitamin A 0µg 24µg 3%
Polyunsaturated fat 0.407g 0.895g 3%
Sodium 13mg 54mg 2%
Potassium 307mg 231mg 2%
Vitamin E 0.34mg 2%
Protein 6.15g 6.51g 1%
Net carbs 13.05g 63.59g N/A
Sugar 48.68g N/A
Vitamin B2 0.215mg 0.21mg 0%
Trans fat 0g 0.099g N/A
Tryptophan 0.064mg 0.09mg 0%
Threonine 0.258mg 0.19mg 0%
Isoleucine 0.273mg 0.28mg 0%
Leucine 0.442mg 0.52mg 0%
Lysine 0.35mg 0.28mg 0%
Methionine 0.064mg 0.16mg 0%
Phenylalanine 0.31mg 0.27mg 0%
Valine 0.316mg 0.36mg 0%
Histidine 0.172mg 0.11mg 0%
Fructose 0.2g 0%
Omega-3 - ALA 0.075g 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
7% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
Contains more WaterWater +4755.8%
Contains more FatsFats +3612.9%
Contains more CarbsCarbs +394.9%
Contains more OtherOther +34.7%
~equal in Protein ~6.51g

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
73% 24% 4%
Saturated fat: Sat. Fat 17.953 g
Monounsaturated fat: Mono. Fat 5.844 g
Polyunsaturated fat: Poly. Fat 0.895 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +11138.5%
Contains more Poly. FatPolyunsaturated fat +119.9%

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. Kit Kat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/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.