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
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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 | +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.
| 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% |
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:
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
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
0.226 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% |
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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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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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. |
| 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% |
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%
24%
Minerals Daily Need Coverage Score
42%
51%
Comparison summary
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.141g)
Which food is richer in minerals?
Navy bean raw is relatively richer in minerals
Which food contains less Sodium?
Matzo contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 39)
Which food is cheaper?
Matzo 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.