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  6. Navy bean raw vs. Mulberry

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

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

  • Navy bean raw is richer in copper, folate, vitamin B1, magnesium, vitamin B6, phosphorus, vitamin B2, and zinc, yet mulberries are richer in vitamin C.
  • Navy bean raw's daily need coverage for copper is 33% higher.
  • Navy bean raw has 22 times more folate than mulberries. Navy bean raw has 132µg of folate, while mulberries have 6µg.
  • Mulberries have a lower glycemic index than navy bean raw.

We used Beans, navy, mature seeds, sprouted, raw and Mulberries, raw types in this comparison.

Infographic

Navy bean raw vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +461.1%
Contains more PotassiumPotassium +58.2%
Contains more CopperCopper +493.3%
Contains more ZincZinc +641.7%
Contains more PhosphorusPhosphorus +163.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +160%
Contains less SodiumSodium -23.1%
~equal in Iron ~1.85mg
~equal in Selenium ~0.6µg

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +1244.8%
Contains more Vitamin B2Vitamin B2 +112.9%
Contains more Vitamin B3Vitamin B3 +96.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +282%
Contains more FolateFolate +2100%
Contains more Vitamin CVitamin C +93.6%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Mulberry DV% diff.
Copper 0.356mg 0.06mg 33%
Folate 132µg 6µg 32%
Vitamin B1 0.39mg 0.029mg 30%
Vitamin C 18.8mg 36.4mg 20%
Magnesium 101mg 18mg 20%
Manganese 0.408mg 18%
Vitamin B5 0.825mg 17%
Vitamin B6 0.191mg 0.05mg 11%
Phosphorus 100mg 38mg 9%
Protein 6.15g 1.44g 9%
Vitamin B2 0.215mg 0.101mg 9%
Vitamin K 7.8µg 7%
Fiber 1.7g 7%
Zinc 0.89mg 0.12mg 7%
Vitamin E 0.87mg 6%
Vitamin B3 1.22mg 0.62mg 4%
Potassium 307mg 194mg 3%
Calcium 15mg 39mg 2%
Choline 12.3mg 2%
Polyunsaturated fat 0.407g 0.207g 1%
Calories 67kcal 43kcal 1%
Iron 1.93mg 1.85mg 1%
Carbs 13.05g 9.8g 1%
Fats 0.7g 0.39g 0%
Net carbs 13.05g 8.1g N/A
Sugar 8.1g N/A
Sodium 13mg 10mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.085g 0.027g 0%
Monounsaturated fat 0.052g 0.041g 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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +327.1%
Contains more FatsFats +79.5%
Contains more CarbsCarbs +33.2%
Contains more OtherOther +37.7%
Contains more WaterWater +10.8%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +26.8%
Contains more Poly. FatPolyunsaturated fat +96.6%
Contains less Sat. FatSaturated fat -68.2%

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.