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  6. Navy bean raw vs. Nectarine

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

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What are the differences between navy bean raw and nectarine?

  • Navy bean raw is richer than nectarine in folate, copper, vitamin B1, magnesium, iron, manganese, vitamin C, vitamin B2, vitamin B5, and vitamin B6.
  • Navy bean raw's daily need coverage for folate is 32% more.
  • Navy bean raw has 11 times more vitamin B1 than nectarine. While navy bean raw has 0.39mg of vitamin B1, nectarine has only 0.034mg.

We used Beans, navy, mature seeds, sprouted, raw and Nectarines, raw types in this article.

Infographic

Navy bean raw vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +1022.2%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +52.7%
Contains more IronIron +589.3%
Contains more CopperCopper +314%
Contains more ZincZinc +423.5%
Contains more PhosphorusPhosphorus +284.6%
Contains more ManganeseManganese +655.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin CVitamin C +248.1%
Contains more Vitamin B1Vitamin B1 +1047.1%
Contains more Vitamin B2Vitamin B2 +696.3%
Contains more Vitamin B5Vitamin B5 +345.9%
Contains more Vitamin B6Vitamin B6 +664%
Contains more FolateFolate +2540%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.125mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Nectarine DV% diff.
Folate 132µg 5µg 32%
Vitamin B1 0.39mg 0.034mg 30%
Copper 0.356mg 0.086mg 30%
Magnesium 101mg 9mg 22%
Iron 1.93mg 0.28mg 21%
Manganese 0.408mg 0.054mg 15%
Vitamin C 18.8mg 5.4mg 15%
Vitamin B2 0.215mg 0.027mg 14%
Vitamin B6 0.191mg 0.025mg 13%
Vitamin B5 0.825mg 0.185mg 13%
Phosphorus 100mg 26mg 11%
Protein 6.15g 1.06g 10%
Fiber 1.7g 7%
Zinc 0.89mg 0.17mg 7%
Vitamin E 0.77mg 5%
Potassium 307mg 201mg 3%
Vitamin K 2.2µg 2%
Polyunsaturated fat 0.407g 0.113g 2%
Fructose 1.37g 2%
Vitamin A 0µg 17µg 2%
Carbs 13.05g 10.55g 1%
Fats 0.7g 0.32g 1%
Selenium 0.6µg 0µg 1%
Choline 6.2mg 1%
Calories 67kcal 44kcal 1%
Calcium 15mg 6mg 1%
Vitamin B3 1.22mg 1.125mg 1%
Sodium 13mg 0mg 1%
Net carbs 13.05g 8.85g N/A
Sugar 7.89g N/A
Starch 0.07g 0%
Saturated fat 0.085g 0.025g 0%
Monounsaturated fat 0.052g 0.088g 0%
Tryptophan 0.064mg 0.005mg 0%
Threonine 0.258mg 0.009mg 0%
Isoleucine 0.273mg 0.009mg 0%
Leucine 0.442mg 0.014mg 0%
Lysine 0.35mg 0.016mg 0%
Methionine 0.064mg 0.006mg 0%
Phenylalanine 0.31mg 0.021mg 0%
Valine 0.316mg 0.013mg 0%
Histidine 0.172mg 0.008mg 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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +480.2%
Contains more FatsFats +118.8%
Contains more CarbsCarbs +23.7%
Contains more OtherOther +97.9%
Contains more WaterWater +10.7%

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Poly. FatPolyunsaturated fat +260.2%
Contains less Sat. FatSaturated fat -70.6%
Contains more Mono. FatMonounsaturated fat +69.2%

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.