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  6. Navy bean raw vs. Mixed nuts

Navy bean raw vs. Mixed nuts — In-Depth Nutrition Comparison

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Summary of differences between navy bean raw and mixed nuts

  • Navy bean raw has more vitamin C and vitamin B1; however, mixed nuts are higher in manganese, copper, selenium, phosphorus, vitamin B3, magnesium, and zinc.
  • Mixed nuts cover your daily need for manganese, 71% more than navy bean raw.
  • Navy bean raw has 38 times more vitamin C than mixed nuts. While navy bean raw has 18.8mg of vitamin C, mixed nuts have only 0.5mg.
  • Navy bean raw has less saturated fat.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Navy bean raw vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +126.7%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +105.9%
Contains more IronIron +35.2%
Contains more CopperCopper +154.8%
Contains more ZincZinc +277.5%
Contains more PhosphorusPhosphorus +356%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +400%
Contains more SeleniumSelenium +5550%

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% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +3660%
Contains more Vitamin B1Vitamin B1 +106.3%
Contains more FolateFolate +59%
Contains more Vitamin B3Vitamin B3 +531.9%
Contains more Vitamin B5Vitamin B5 +38.2%
Contains more Vitamin B6Vitamin B6 +84.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.196mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Mixed nuts DV% diff.
Polyunsaturated fat 0.407g 14.612g 95%
Fats 0.7g 53.95g 82%
Monounsaturated fat 0.052g 28.488g 71%
Manganese 0.408mg 2.04mg 71%
Selenium 0.6µg 33.9µg 61%
Copper 0.356mg 0.907mg 61%
Vitamin E 7.82mg 52%
Phosphorus 100mg 456mg 51%
Vitamin B3 1.22mg 7.709mg 41%
Saturated fat 0.085g 8.711g 39%
Magnesium 101mg 229mg 30%
Protein 6.15g 20.04g 28%
Fiber 7g 28%
Calories 67kcal 607kcal 27%
Zinc 0.89mg 3.36mg 22%
Vitamin C 18.8mg 0.5mg 20%
Vitamin B1 0.39mg 0.189mg 17%
Folate 132µg 83µg 12%
Vitamin B6 0.191mg 0.352mg 12%
Potassium 307mg 632mg 10%
Calcium 15mg 117mg 10%
Iron 1.93mg 2.61mg 9%
Choline 52mg 9%
Vitamin B5 0.825mg 1.14mg 6%
Vitamin K 5.7µg 5%
Carbs 13.05g 21.05g 3%
Starch 4.2g 2%
Vitamin B2 0.215mg 0.196mg 1%
Net carbs 13.05g 14.05g N/A
Sugar 4.15g N/A
Sodium 13mg 5mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.064mg 0.22mg 0%
Threonine 0.258mg 0.703mg 0%
Isoleucine 0.273mg 0.826mg 0%
Leucine 0.442mg 1.656mg 0%
Lysine 0.35mg 0.782mg 0%
Methionine 0.064mg 0.283mg 0%
Phenylalanine 0.31mg 1.182mg 0%
Valine 0.316mg 1.001mg 0%
Histidine 0.172mg 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3705.3%
Contains more ProteinProtein +225.9%
Contains more FatsFats +7607.1%
Contains more CarbsCarbs +61.3%
Contains more OtherOther +203.2%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +54684.6%
Contains more Poly. FatPolyunsaturated fat +3490.2%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.