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  6. Navy bean raw vs. True morels

Navy bean raw vs. True morels — In-Depth Nutrition Comparison

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What are the main differences between navy bean raw and true morels?

  • Navy bean raw is richer in folate, vitamin B1, magnesium, and vitamin B5, yet true morels are richer in iron, vitamin D, copper, phosphorus, zinc, and manganese.
  • True morels' daily need coverage for iron is 128% higher.
  • Navy bean raw has 15 times more folate than true morels. Navy bean raw has 132µg of folate, while true morels have 9µg.

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

Infographic

Navy bean raw vs True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more MagnesiumMagnesium +431.6%
Contains less SodiumSodium -38.1%
Contains more CalciumCalcium +186.7%
Contains more PotassiumPotassium +33.9%
Contains more IronIron +531.1%
Contains more CopperCopper +75.6%
Contains more ZincZinc +128.1%
Contains more PhosphorusPhosphorus +94%
Contains more ManganeseManganese +43.9%
Contains more SeleniumSelenium +266.7%

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% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +465.2%
Contains more Vitamin B5Vitamin B5 +87.5%
Contains more Vitamin B6Vitamin B6 +40.4%
Contains more FolateFolate +1366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +84.6%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.205mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw True morels DV% diff.
Iron 1.93mg 12.18mg 128%
Folate 132µg 9µg 31%
Copper 0.356mg 0.625mg 30%
Vitamin B1 0.39mg 0.069mg 27%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Vitamin C 18.8mg 21%
Magnesium 101mg 19mg 20%
Phosphorus 100mg 194mg 13%
Fiber 2.8g 11%
Zinc 0.89mg 2.03mg 10%
Vitamin B5 0.825mg 0.44mg 8%
Manganese 0.408mg 0.587mg 8%
Protein 6.15g 3.12g 6%
Vitamin B3 1.22mg 2.252mg 6%
Vitamin B6 0.191mg 0.136mg 4%
Carbs 13.05g 5.1g 3%
Calcium 15mg 43mg 3%
Potassium 307mg 411mg 3%
Selenium 0.6µg 2.2µg 3%
Calories 67kcal 31kcal 2%
Vitamin B2 0.215mg 0.205mg 1%
Fats 0.7g 0.57g 0%
Net carbs 13.05g 2.3g N/A
Sugar 0.6g N/A
Sodium 13mg 21mg 0%
Saturated fat 0.085g 0.065g 0%
Monounsaturated fat 0.052g 0.052g 0%
Polyunsaturated fat 0.407g 0.433g 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%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g 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
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +97.1%
Contains more FatsFats +22.8%
Contains more CarbsCarbs +155.9%
Contains more WaterWater +13.2%
Contains more OtherOther +68.4%

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -23.5%
~equal in Monounsaturated fat ~0.052g
~equal in Polyunsaturated fat ~0.433g

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.