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
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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
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
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
42%
14%
Comparison summary
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 9.36g)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Navy bean raw is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Navy bean raw is relatively richer in minerals
Which food contains less Sodium?
Kumquat contains less Sodium (difference - 3mg)
Which food is cheaper?
Kumquat is cheaper (difference - $1.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.