Navy bean raw vs. Olive — In-Depth Nutrition Comparison
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How are navy bean raw and olive different?
- Navy bean raw is higher in folate, vitamin B1, magnesium, vitamin C, manganese, vitamin B2, vitamin B5, and vitamin B6; however, olive is richer in iron.
- Daily need coverage for folate for navy bean raw is 33% higher.
- Navy bean raw has less sodium.
Beans, navy, mature seeds, sprouted, raw and Olives, ripe, canned (small-extra large) are the varieties used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +2425% |
| Contains more PotassiumPotassium | +3737.5% |
| Contains more CopperCopper | +41.8% |
| Contains more ZincZinc | +304.5% |
| Contains more PhosphorusPhosphorus | +3233.3% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +1940% |
| Contains more CalciumCalcium | +486.7% |
| Contains more IronIron | +71% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin CVitamin C | +1988.9% |
| Contains more Vitamin B1Vitamin B1 | +12900% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +3197.3% |
| Contains more Vitamin B5Vitamin B5 | +5400% |
| Contains more Vitamin B6Vitamin B6 | +2022.2% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 132µg | 0µg | 33% |
| Vitamin B1 | 0.39mg | 0.003mg | 32% |
| Sodium | 13mg | 735mg | 31% |
| Magnesium | 101mg | 4mg | 23% |
| Vitamin C | 18.8mg | 0.9mg | 20% |
| Monounsaturated fat | 0.052g | 7.888g | 20% |
| Vitamin B2 | 0.215mg | 0mg | 17% |
| Manganese | 0.408mg | 0.02mg | 17% |
| Iron | 1.93mg | 3.3mg | 17% |
| Vitamin B5 | 0.825mg | 0.015mg | 16% |
| Fats | 0.7g | 10.68g | 15% |
| Phosphorus | 100mg | 3mg | 14% |
| Vitamin B6 | 0.191mg | 0.009mg | 14% |
| Fiber | 3.2g | 13% | |
| Copper | 0.356mg | 0.251mg | 12% |
| Vitamin E | 1.65mg | 11% | |
| Protein | 6.15g | 0.84g | 11% |
| Potassium | 307mg | 8mg | 9% |
| Calcium | 15mg | 88mg | 7% |
| Vitamin B3 | 1.22mg | 0.037mg | 7% |
| Saturated fat | 0.085g | 1.415g | 6% |
| Zinc | 0.89mg | 0.22mg | 6% |
| Polyunsaturated fat | 0.407g | 0.911g | 3% |
| Choline | 10.3mg | 2% | |
| Calories | 67kcal | 115kcal | 2% |
| Vitamin A | 0µg | 20µg | 2% |
| Carbs | 13.05g | 6.26g | 2% |
| Vitamin K | 1.4µg | 1% | |
| Selenium | 0.6µg | 0.9µg | 1% |
| Net carbs | 13.05g | 3.06g | N/A |
| Tryptophan | 0.064mg | 0% | |
| Threonine | 0.258mg | 0.026mg | 0% |
| Isoleucine | 0.273mg | 0.031mg | 0% |
| Leucine | 0.442mg | 0.05mg | 0% |
| Lysine | 0.35mg | 0.032mg | 0% |
| Methionine | 0.064mg | 0.012mg | 0% |
| Phenylalanine | 0.31mg | 0.029mg | 0% |
| Valine | 0.316mg | 0.038mg | 0% |
| Histidine | 0.172mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
Protein:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
| Contains more ProteinProtein | +632.1% |
| Contains more CarbsCarbs | +108.5% |
| Contains more FatsFats | +1425.7% |
| Contains more OtherOther | +134.7% |
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
1.415 g
Monounsaturated fat:
Mono. Fat
7.888 g
Polyunsaturated fat:
Poly. Fat
0.911 g
| Contains less Sat. FatSaturated fat | -94% |
| Contains more Mono. FatMonounsaturated fat | +15069.2% |
| Contains more Poly. FatPolyunsaturated fat | +123.8% |