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  6. Navy bean raw vs. Nachos

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

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The main differences between navy bean raw and nachos

  • Navy bean raw is richer in copper, folate, vitamin B1, vitamin C, iron, and magnesium, yet nachos are richer in selenium and phosphorus.
  • Daily need coverage for copper for navy bean raw is 32% higher.
  • Navy bean raw contains 17 times more vitamin C than nachos. Navy bean raw contains 18.8mg of vitamin C, while nachos contain 1.1mg.
  • Navy bean raw contains less sodium.
  • Navy bean raw has a lower glycemic index than nachos.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Fast foods, nachos, with cheese.

Infographic

Navy bean raw vs Nachos 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%
Nachos
Nachos
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Contains more MagnesiumMagnesium +140.5%
Contains more IronIron +157.3%
Contains more CopperCopper +456.3%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +118.2%
Contains more CalciumCalcium +320%
Contains more PotassiumPotassium +17.9%
Contains more PhosphorusPhosphorus +98%
Contains more SeleniumSelenium +1333.3%
~equal in Zinc ~0.86mg

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%
Nachos
Nachos
6
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Contains more Vitamin CVitamin C +1609.1%
Contains more Vitamin B1Vitamin B1 +217.1%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more Vitamin B3Vitamin B3 +93.7%
Contains more Vitamin B5Vitamin B5 +117.1%
Contains more FolateFolate +1220%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +12.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Nachos DV% diff.
Monounsaturated fat 0.052g 14.02g 35%
Fats 0.7g 21.5g 32%
Copper 0.356mg 0.064mg 32%
Polyunsaturated fat 0.407g 5.04g 31%
Folate 132µg 10µg 31%
Vitamin E 4.08mg 27%
Vitamin B1 0.39mg 0.123mg 22%
Vitamin C 18.8mg 1.1mg 20%
Vitamin K 19.3µg 16%
Selenium 0.6µg 8.6µg 15%
Iron 1.93mg 0.75mg 15%
Calories 67kcal 343kcal 14%
Phosphorus 100mg 198mg 14%
Magnesium 101mg 42mg 14%
Sodium 13mg 313mg 13%
Fiber 3.2g 13%
Starch 28.33g 12%
Manganese 0.408mg 0.187mg 10%
Vitamin B5 0.825mg 0.38mg 9%
Saturated fat 0.085g 2.173g 9%
Carbs 13.05g 34.91g 7%
Vitamin B2 0.215mg 0.133mg 6%
Choline 26.4mg 5%
Calcium 15mg 63mg 5%
Vitamin B3 1.22mg 0.63mg 4%
Protein 6.15g 4.32g 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin B6 0.191mg 0.215mg 2%
Potassium 307mg 362mg 2%
Vitamin A 0µg 5µg 1%
Cholesterol 0mg 3mg 1%
Net carbs 13.05g 31.71g N/A
Sugar 2.17g N/A
Zinc 0.89mg 0.86mg 0%
Trans fat 0g 0.058g N/A
Tryptophan 0.064mg 0.042mg 0%
Threonine 0.258mg 0.156mg 0%
Isoleucine 0.273mg 0.187mg 0%
Leucine 0.442mg 0.521mg 0%
Lysine 0.35mg 0.156mg 0%
Methionine 0.064mg 0.094mg 0%
Phenylalanine 0.31mg 0.229mg 0%
Valine 0.316mg 0.25mg 0%
Histidine 0.172mg 0.135mg 0%
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 4.343g 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
Nachos
Nachos
3
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more ProteinProtein +42.4%
Contains more WaterWater +111.6%
Contains more FatsFats +2971.4%
Contains more CarbsCarbs +167.5%
Contains more OtherOther +96.8%

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
Nachos
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +26861.5%
Contains more Poly. FatPolyunsaturated fat +1138.3%

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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.