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  6. Navy bean raw vs. Brazil nut

Navy bean raw vs. Brazil nut — In-Depth Nutrition Comparison

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The main differences between navy bean raw and brazil nut

  • Navy bean raw is richer in folate and vitamin C, yet brazil nut is richer in selenium, copper, phosphorus, magnesium, manganese, zinc, and vitamin B1.
  • Daily need coverage for selenium for brazil nut is 3484% higher.
  • Navy bean raw contains 27 times more vitamin C than brazil nut. Navy bean raw contains 18.8mg of vitamin C, while brazil nut contains 0.7mg.
  • Navy bean raw contains less saturated fat.
  • Brazil nut has a lower glycemic index than navy bean raw.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Navy bean raw vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +272.3%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +114.7%
Contains more IronIron +25.9%
Contains more CopperCopper +389.6%
Contains more ZincZinc +356.2%
Contains more PhosphorusPhosphorus +625%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +199.8%
Contains more SeleniumSelenium +319400%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +2585.7%
Contains more Vitamin B2Vitamin B2 +514.3%
Contains more Vitamin B3Vitamin B3 +313.6%
Contains more Vitamin B5Vitamin B5 +348.4%
Contains more Vitamin B6Vitamin B6 +89.1%
Contains more FolateFolate +500%
Contains more Vitamin B1Vitamin B1 +58.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Brazil nut DV% diff.
Selenium 0.6µg 1917µg 3484%
Polyunsaturated fat 0.407g 24.399g 160%
Copper 0.356mg 1.743mg 154%
Fats 0.7g 67.1g 102%
Phosphorus 100mg 725mg 89%
Saturated fat 0.085g 16.134g 73%
Magnesium 101mg 376mg 65%
Monounsaturated fat 0.052g 23.879g 60%
Vitamin E 5.65mg 38%
Manganese 0.408mg 1.223mg 35%
Calories 67kcal 659kcal 30%
Fiber 7.5g 30%
Zinc 0.89mg 4.06mg 29%
Folate 132µg 22µg 28%
Vitamin C 18.8mg 0.7mg 20%
Vitamin B1 0.39mg 0.617mg 19%
Protein 6.15g 14.32g 16%
Calcium 15mg 160mg 15%
Vitamin B2 0.215mg 0.035mg 14%
Vitamin B5 0.825mg 0.184mg 13%
Potassium 307mg 659mg 10%
Vitamin B6 0.191mg 0.101mg 7%
Vitamin B3 1.22mg 0.295mg 6%
Iron 1.93mg 2.43mg 6%
Choline 28.8mg 5%
Carbs 13.05g 11.74g 0%
Net carbs 13.05g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 13mg 3mg 0%
Tryptophan 0.064mg 0.135mg 0%
Threonine 0.258mg 0.365mg 0%
Isoleucine 0.273mg 0.518mg 0%
Leucine 0.442mg 1.19mg 0%
Lysine 0.35mg 0.49mg 0%
Methionine 0.064mg 1.124mg 0%
Phenylalanine 0.31mg 0.639mg 0%
Valine 0.316mg 0.76mg 0%
Histidine 0.172mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2214.3%
Contains more ProteinProtein +132.8%
Contains more FatsFats +9485.7%
Contains more OtherOther +260%
~equal in Carbs ~11.74g

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +45821.2%
Contains more Poly. FatPolyunsaturated fat +5894.8%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.