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  6. Navy bean raw vs. Onion

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

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How are navy bean raw and onions different?

  • Navy bean raw is higher than onions in copper, vitamin B1, folate, magnesium, iron, vitamin B2, vitamin B5, vitamin C, manganese, and phosphorus.
  • Navy bean raw covers your daily need for copper, 35% more than onions.
  • Navy bean raw contains 10 times more magnesium than onions. Navy bean raw contains 101mg of magnesium, while onions contain 10mg.
  • Navy bean raw has a higher glycemic index (39) than onions (15).

Beans, navy, mature seeds, sprouted, raw and Onions, raw types were used in this article.

Infographic

Navy bean raw vs Onion 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%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +910%
Contains more PotassiumPotassium +110.3%
Contains more IronIron +819%
Contains more CopperCopper +812.8%
Contains more ZincZinc +423.5%
Contains more PhosphorusPhosphorus +244.8%
Contains more ManganeseManganese +216.3%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +53.3%
Contains less SodiumSodium -69.2%

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%
Onion
Onion
3
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +154.1%
Contains more Vitamin B1Vitamin B1 +747.8%
Contains more Vitamin B2Vitamin B2 +696.3%
Contains more Vitamin B3Vitamin B3 +951.7%
Contains more Vitamin B5Vitamin B5 +570.7%
Contains more Vitamin B6Vitamin B6 +59.2%
Contains more FolateFolate +594.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Onion DV% diff.
Copper 0.356mg 0.039mg 35%
Vitamin B1 0.39mg 0.046mg 29%
Folate 132µg 19µg 28%
Magnesium 101mg 10mg 22%
Iron 1.93mg 0.21mg 22%
Vitamin B5 0.825mg 0.123mg 14%
Vitamin B2 0.215mg 0.027mg 14%
Vitamin C 18.8mg 7.4mg 13%
Manganese 0.408mg 0.129mg 12%
Phosphorus 100mg 29mg 10%
Protein 6.15g 1.1g 10%
Vitamin B3 1.22mg 0.116mg 7%
Fiber 1.7g 7%
Zinc 0.89mg 0.17mg 7%
Vitamin B6 0.191mg 0.12mg 5%
Potassium 307mg 146mg 5%
Polyunsaturated fat 0.407g 0.017g 3%
Fructose 1.29g 2%
Calories 67kcal 40kcal 1%
Carbs 13.05g 9.34g 1%
Choline 6.1mg 1%
Fats 0.7g 0.1g 1%
Calcium 15mg 23mg 1%
Net carbs 13.05g 7.64g N/A
Sugar 4.24g N/A
Sodium 13mg 4mg 0%
Vitamin E 0.02mg 0%
Selenium 0.6µg 0.5µg 0%
Vitamin K 0.4µg 0%
Saturated fat 0.085g 0.042g 0%
Monounsaturated fat 0.052g 0.013g 0%
Tryptophan 0.064mg 0.014mg 0%
Threonine 0.258mg 0.021mg 0%
Isoleucine 0.273mg 0.014mg 0%
Leucine 0.442mg 0.025mg 0%
Lysine 0.35mg 0.039mg 0%
Methionine 0.064mg 0.002mg 0%
Phenylalanine 0.31mg 0.025mg 0%
Valine 0.316mg 0.021mg 0%
Histidine 0.172mg 0.014mg 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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +459.1%
Contains more FatsFats +600%
Contains more CarbsCarbs +39.7%
Contains more OtherOther +171.4%
Contains more WaterWater +12.6%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +2294.1%
Contains less Sat. FatSaturated fat -50.6%

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.