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  6. Navy bean raw vs. Minestrone

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

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What are the main differences between navy bean raw and minestrone?

  • Navy bean raw is richer in copper, vitamin B1, folate, magnesium, vitamin C, iron, vitamin B2, vitamin B5, and vitamin B6, yet minestrone is richer in vitamin A.
  • Navy bean raw's daily need coverage for copper is 34% higher.
  • Navy bean raw has 38 times more vitamin C than minestrone. Navy bean raw has 18.8mg of vitamin C, while minestrone has 0.5mg.

We used Beans, navy, mature seeds, sprouted, raw and Soup, minestrone, canned, prepared with equal volume water types in this comparison.

Infographic

Navy bean raw vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +3266.7%
Contains more PotassiumPotassium +136.2%
Contains more IronIron +407.9%
Contains more CopperCopper +598%
Contains more ZincZinc +187.1%
Contains more PhosphorusPhosphorus +334.8%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +168.4%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~14mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +3660%
Contains more Vitamin B1Vitamin B1 +1672.7%
Contains more Vitamin B2Vitamin B2 +1094.4%
Contains more Vitamin B3Vitamin B3 +212%
Contains more Vitamin B5Vitamin B5 +489.3%
Contains more Vitamin B6Vitamin B6 +365.9%
Contains more FolateFolate +780%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Minestrone DV% diff.
Copper 0.356mg 0.051mg 34%
Vitamin B1 0.39mg 0.022mg 31%
Folate 132µg 15µg 29%
Magnesium 101mg 3mg 23%
Vitamin C 18.8mg 0.5mg 20%
Iron 1.93mg 0.38mg 19%
Vitamin B2 0.215mg 0.018mg 15%
Vitamin B5 0.825mg 0.14mg 14%
Vitamin B6 0.191mg 0.041mg 12%
Manganese 0.408mg 0.152mg 11%
Phosphorus 100mg 23mg 11%
Sodium 13mg 254mg 10%
Protein 6.15g 1.77g 9%
Vitamin A 0µg 49µg 5%
Vitamin B3 1.22mg 0.391mg 5%
Zinc 0.89mg 0.31mg 5%
Potassium 307mg 130mg 5%
Carbs 13.05g 4.66g 3%
Calories 67kcal 34kcal 2%
Fiber 0.4g 2%
Saturated fat 0.085g 0.23g 1%
Monounsaturated fat 0.052g 0.29g 1%
Selenium 0.6µg 1%
Fats 0.7g 1.04g 1%
Net carbs 13.05g 4.26g N/A
Cholesterol 0mg 1mg 0%
Calcium 15mg 14mg 0%
Polyunsaturated fat 0.407g 0.46g 0%
Tryptophan 0.064mg 0.013mg 0%
Threonine 0.258mg 0.043mg 0%
Isoleucine 0.273mg 0.054mg 0%
Leucine 0.442mg 0.098mg 0%
Lysine 0.35mg 0.076mg 0%
Methionine 0.064mg 0.018mg 0%
Phenylalanine 0.31mg 0.064mg 0%
Valine 0.316mg 0.074mg 0%
Histidine 0.172mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +247.5%
Contains more CarbsCarbs +180%
Contains more FatsFats +48.6%
Contains more WaterWater +15.4%
Contains more OtherOther +26.3%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -63%
Contains more Mono. FatMonounsaturated fat +457.7%
Contains more Poly. FatPolyunsaturated fat +13%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.