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  6. Navy bean raw vs. Macadamia

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

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What are the differences between navy bean raw and macadamia?

  • Navy bean raw is higher in folate and vitamin C, yet macadamia is higher in manganese, vitamin B1, copper, iron, phosphorus, vitamin B3, and calcium.
  • Macadamia's daily need coverage for manganese is 162% more.
  • Navy bean raw has 16 times more vitamin C than macadamia. While navy bean raw has 18.8mg of vitamin C, macadamia has only 1.2mg.
  • The amount of saturated fat in navy bean raw is lower.
  • The glycemic index of macadamia is lower.

We used Beans, navy, mature seeds, sprouted, raw and Nuts, macadamia nuts, raw types in this article.

Infographic

Navy bean raw vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more MagnesiumMagnesium +28.7%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +91.2%
Contains more CopperCopper +112.4%
Contains more ZincZinc +46.1%
Contains more PhosphorusPhosphorus +88%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +912.5%
Contains more SeleniumSelenium +500%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +1466.7%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more FolateFolate +1100%
Contains more Vitamin B1Vitamin B1 +206.4%
Contains more Vitamin B3Vitamin B3 +102.7%
Contains more Vitamin B6Vitamin B6 +44%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.758mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Macadamia DV% diff.
Manganese 0.408mg 4.131mg 162%
Monounsaturated fat 0.052g 58.877g 147%
Fats 0.7g 75.77g 115%
Vitamin B1 0.39mg 1.195mg 67%
Saturated fat 0.085g 12.061g 54%
Copper 0.356mg 0.756mg 44%
Fiber 8.6g 34%
Calories 67kcal 718kcal 33%
Folate 132µg 11µg 30%
Iron 1.93mg 3.69mg 22%
Vitamin C 18.8mg 1.2mg 20%
Phosphorus 100mg 188mg 13%
Vitamin B3 1.22mg 2.473mg 8%
Polyunsaturated fat 0.407g 1.502g 7%
Magnesium 101mg 130mg 7%
Calcium 15mg 85mg 7%
Vitamin B6 0.191mg 0.275mg 6%
Selenium 0.6µg 3.6µg 5%
Vitamin E 0.54mg 4%
Protein 6.15g 7.91g 4%
Vitamin B2 0.215mg 0.162mg 4%
Zinc 0.89mg 1.3mg 4%
Potassium 307mg 368mg 2%
Vitamin B5 0.825mg 0.758mg 1%
Carbs 13.05g 13.82g 0%
Net carbs 13.05g 5.22g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Sodium 13mg 5mg 0%
Tryptophan 0.064mg 0.067mg 0%
Threonine 0.258mg 0.37mg 0%
Isoleucine 0.273mg 0.314mg 0%
Leucine 0.442mg 0.602mg 0%
Lysine 0.35mg 0.018mg 0%
Methionine 0.064mg 0.023mg 0%
Phenylalanine 0.31mg 0.665mg 0%
Valine 0.316mg 0.363mg 0%
Histidine 0.172mg 0.195mg 0%
Fructose 0.07g 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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more WaterWater +5719.9%
Contains more ProteinProtein +28.6%
Contains more FatsFats +10724.3%
Contains more OtherOther +20%
~equal in Carbs ~13.82g

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
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +113125%
Contains more Poly. FatPolyunsaturated fat +269%

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.