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

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A recap on differences between navy bean raw and kumquat

  • Navy bean raw is higher in vitamin B1, copper, folate, magnesium, iron, vitamin B5, vitamin B6, manganese, and phosphorus, yet kumquat is higher in vitamin C.
  • Navy bean raw covers your daily vitamin B1 needs 29% more than kumquat.
  • Navy bean raw contains 8 times more folate than kumquat. While navy bean raw contains 132µg of folate, kumquat contains only 17µg.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Kumquats, raw.

Infographic

Navy bean raw vs Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +405%
Contains more PotassiumPotassium +65.1%
Contains more IronIron +124.4%
Contains more CopperCopper +274.7%
Contains more ZincZinc +423.5%
Contains more PhosphorusPhosphorus +426.3%
Contains more ManganeseManganese +202.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +313.3%
Contains less SodiumSodium -23.1%

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin B1Vitamin B1 +954.1%
Contains more Vitamin B2Vitamin B2 +138.9%
Contains more Vitamin B3Vitamin B3 +184.4%
Contains more Vitamin B5Vitamin B5 +296.6%
Contains more Vitamin B6Vitamin B6 +430.6%
Contains more FolateFolate +676.5%
Contains more Vitamin CVitamin C +133.5%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +227.1%
Contains more OtherOther +86.3%
Contains more FatsFats +22.9%
Contains more CarbsCarbs +21.8%
~equal in Water ~80.85g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -17.5%
Contains more Poly. FatPolyunsaturated fat +138%
Contains more Mono. FatMonounsaturated fat +196.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Kumquat
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Kumquat DV% diff.
Folate 132µg 17µg 29%
Vitamin B1 0.39mg 0.037mg 29%
Copper 0.356mg 0.095mg 29%
Vitamin C 18.8mg 43.9mg 28%
Fiber 6.5g 26%
Magnesium 101mg 20mg 19%
Iron 1.93mg 0.86mg 13%
Phosphorus 100mg 19mg 12%
Manganese 0.408mg 0.135mg 12%
Vitamin B6 0.191mg 0.036mg 12%
Vitamin B5 0.825mg 0.208mg 12%
Vitamin B2 0.215mg 0.09mg 10%
Protein 6.15g 1.88g 9%
Zinc 0.89mg 0.17mg 7%
Vitamin B3 1.22mg 0.429mg 5%
Calcium 15mg 62mg 5%
Potassium 307mg 186mg 4%
Vitamin A 0µg 15µg 2%
Choline 8.4mg 2%
Polyunsaturated fat 0.407g 0.171g 2%
Vitamin E 0.15mg 1%
Carbs 13.05g 15.9g 1%
Selenium 0.6µg 0µg 1%
Calories 67kcal 71kcal 0%
Fats 0.7g 0.86g 0%
Net carbs 13.05g 9.4g N/A
Sugar 9.36g N/A
Sodium 13mg 10mg 0%
Saturated fat 0.085g 0.103g 0%
Monounsaturated fat 0.052g 0.154g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Kumquat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Navy bean raw
18%
Kumquat
Minerals Daily Need Coverage Score
42%
Navy bean raw
14%
Kumquat

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 9.36g)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 3mg)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.