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  6. Navy bean raw vs. Matzo

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

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Summary of differences between navy bean raw and matzo

  • Navy bean raw has more copper, folate, vitamin C, magnesium, vitamin B5, and vitamin B6; however, matzo is higher in selenium, vitamin B3, iron, and manganese.
  • Matzo covers your daily need for selenium, 66% more than navy bean raw.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Crackers, matzo, plain.

Infographic

Navy bean raw vs Matzo 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%
Matzo
Matzo
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +304%
Contains more CalciumCalcium +15.4%
Contains more PotassiumPotassium +174.1%
Contains more CopperCopper +493.3%
Contains more ZincZinc +30.9%
Contains more PhosphorusPhosphorus +12.4%
Contains more IronIron +63.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +59.3%
Contains more SeleniumSelenium +6050%

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%
Matzo
Matzo
5
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +86.2%
Contains more Vitamin B6Vitamin B6 +66.1%
Contains more FolateFolate +676.5%
Contains more Vitamin B2Vitamin B2 +35.3%
Contains more Vitamin B3Vitamin B3 +219%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.387mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Matzo DV% diff.
Selenium 0.6µg 36.9µg 66%
Copper 0.356mg 0.06mg 33%
Folate 132µg 17µg 29%
Carbs 13.05g 83.7g 24%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 25mg 18%
Vitamin B3 1.22mg 3.892mg 17%
Calories 67kcal 395kcal 16%
Iron 1.93mg 3.16mg 15%
Fiber 3g 12%
Manganese 0.408mg 0.65mg 11%
Vitamin B5 0.825mg 0.443mg 8%
Protein 6.15g 10g 8%
Vitamin B6 0.191mg 0.115mg 6%
Potassium 307mg 112mg 6%
Vitamin B2 0.215mg 0.291mg 6%
Zinc 0.89mg 0.68mg 2%
Phosphorus 100mg 89mg 2%
Choline 10.8mg 2%
Sodium 13mg 0mg 1%
Saturated fat 0.085g 0.226g 1%
Polyunsaturated fat 0.407g 0.603g 1%
Fats 0.7g 1.4g 1%
Net carbs 13.05g 80.7g N/A
Calcium 15mg 13mg 0%
Sugar 0.29g N/A
Vitamin E 0.06mg 0%
Vitamin B1 0.39mg 0.387mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.052g 0.127g 0%
Tryptophan 0.064mg 0.116mg 0%
Threonine 0.258mg 0.267mg 0%
Isoleucine 0.273mg 0.371mg 0%
Leucine 0.442mg 0.692mg 0%
Lysine 0.35mg 0.193mg 0%
Methionine 0.064mg 0.176mg 0%
Phenylalanine 0.31mg 0.494mg 0%
Valine 0.316mg 0.42mg 0%
Histidine 0.172mg 0.213mg 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
Matzo
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more WaterWater +1740.7%
Contains more OtherOther +58.3%
Contains more ProteinProtein +62.6%
Contains more FatsFats +100%
Contains more CarbsCarbs +541.4%

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
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -62.4%
Contains more Mono. FatMonounsaturated fat +144.2%
Contains more Poly. FatPolyunsaturated fat +48.2%

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.