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  6. Navy bean raw vs. Mussels

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

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Differences between navy bean raw and mussels

  • Navy bean raw has more copper, while mussels has more vitamin B12, manganese, selenium, iron, phosphorus, zinc, and vitamin B2.
  • Mussels's daily need coverage for vitamin B12 is 1000% higher.
  • Mussels contains 2 times less copper than navy bean raw. Navy bean raw contains 0.356mg of copper, while mussels contains 0.149mg.
  • The amount of sodium in navy bean raw is lower.
  • Navy bean raw has a lower glycemic index. The glycemic index of navy bean raw is 39, while the glycemic index of mussels is 50.

The food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Navy bean raw vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +173%
Contains more PotassiumPotassium +14.6%
Contains more CopperCopper +138.9%
Contains less SodiumSodium -96.5%
Contains more CalciumCalcium +120%
Contains more IronIron +248.2%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +185%
Contains more ManganeseManganese +1566.7%
Contains more SeleniumSelenium +14833.3%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin CVitamin C +38.2%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B6Vitamin B6 +91%
Contains more FolateFolate +73.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +95.3%
Contains more Vitamin B3Vitamin B3 +145.9%
Contains more Vitamin B5Vitamin B5 +15.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 0.408mg 6.8mg 278%
Selenium 0.6µg 89.6µg 162%
Iron 1.93mg 6.72mg 60%
Protein 6.15g 23.8g 35%
Phosphorus 100mg 285mg 26%
Copper 0.356mg 0.149mg 23%
Cholesterol 0mg 56mg 19%
Zinc 0.89mg 2.67mg 16%
Vitamin B2 0.215mg 0.42mg 16%
Magnesium 101mg 37mg 15%
Sodium 13mg 369mg 15%
Folate 132µg 76µg 14%
Vitamin B3 1.22mg 3mg 11%
Vitamin A 0µg 91µg 10%
Vitamin B1 0.39mg 0.3mg 8%
Vitamin B6 0.191mg 0.1mg 7%
Vitamin C 18.8mg 13.6mg 6%
Fats 0.7g 4.48g 6%
Polyunsaturated fat 0.407g 1.212g 5%
Calories 67kcal 172kcal 5%
Vitamin B5 0.825mg 0.95mg 3%
Saturated fat 0.085g 0.85g 3%
Calcium 15mg 33mg 2%
Carbs 13.05g 7.39g 2%
Monounsaturated fat 0.052g 1.014g 2%
Potassium 307mg 268mg 1%
Net carbs 13.05g 7.39g N/A
Tryptophan 0.064mg 0.267mg 0%
Threonine 0.258mg 1.025mg 0%
Isoleucine 0.273mg 1.036mg 0%
Leucine 0.442mg 1.676mg 0%
Lysine 0.35mg 1.779mg 0%
Methionine 0.064mg 0.537mg 0%
Phenylalanine 0.31mg 0.853mg 0%
Valine 0.316mg 1.04mg 0%
Histidine 0.172mg 0.457mg 0%
Omega-3 - EPA 0.276g N/A
Omega-3 - DHA 0.506g N/A
Omega-3 - DPA 0.044g 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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more CarbsCarbs +76.6%
Contains more WaterWater +29.4%
Contains more ProteinProtein +287%
Contains more FatsFats +540%
Contains more OtherOther +234.7%

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +1850%
Contains more Poly. FatPolyunsaturated fat +197.8%

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.