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  6. Navy bean raw vs. Molasses

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

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Significant differences between navy bean raw and molasses

  • Navy bean raw has more folate, vitamin B1, and vitamin C; however, molasses are richer in manganese, vitamin B6, iron, potassium, magnesium, selenium, and calcium.
  • Molasses cover your daily manganese needs 49% more than navy bean raw.

Specific food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Molasses.

Infographic

Navy bean raw vs Molasses 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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more ZincZinc +206.9%
Contains more PhosphorusPhosphorus +222.6%
Contains less SodiumSodium -64.9%
Contains more MagnesiumMagnesium +139.6%
Contains more CalciumCalcium +1266.7%
Contains more PotassiumPotassium +376.9%
Contains more IronIron +144.6%
Contains more CopperCopper +36.8%
Contains more ManganeseManganese +275%
Contains more SeleniumSelenium +2866.7%

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 0% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +851.2%
Contains more Vitamin B2Vitamin B2 +10650%
Contains more Vitamin B3Vitamin B3 +31.2%
Contains more FolateFolate +∞%
Contains more Vitamin B6Vitamin B6 +250.8%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.804mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Molasses DV% diff.
Manganese 0.408mg 1.53mg 49%
Vitamin B6 0.191mg 0.67mg 37%
Iron 1.93mg 4.72mg 35%
Magnesium 101mg 242mg 34%
Potassium 307mg 1464mg 34%
Folate 132µg 0µg 33%
Selenium 0.6µg 17.8µg 31%
Vitamin B1 0.39mg 0.041mg 29%
Vitamin C 18.8mg 0mg 21%
Carbs 13.05g 74.73g 21%
Calcium 15mg 205mg 19%
Fructose 12.79g 16%
Vitamin B2 0.215mg 0.002mg 16%
Copper 0.356mg 0.487mg 15%
Protein 6.15g 0g 12%
Calories 67kcal 290kcal 11%
Phosphorus 100mg 31mg 10%
Zinc 0.89mg 0.29mg 5%
Vitamin B3 1.22mg 0.93mg 2%
Choline 13.3mg 2%
Polyunsaturated fat 0.407g 0.05g 2%
Fats 0.7g 0.1g 1%
Sodium 13mg 37mg 1%
Net carbs 13.05g 74.73g N/A
Sugar 74.72g N/A
Vitamin B5 0.825mg 0.804mg 0%
Saturated fat 0.085g 0.018g 0%
Monounsaturated fat 0.052g 0.032g 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%

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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +600%
Contains more WaterWater +261.9%
Contains more CarbsCarbs +472.6%
Contains more OtherOther +247.4%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +714%
Contains less Sat. FatSaturated fat -78.8%

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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.