Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Navy bean raw
  5. Compare
  6. Navy bean raw vs. Onion

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

Compare

How are Navy bean raw and Onion different?

  • Navy bean raw is higher than Onion in Copper, Vitamin B1, Folate, Magnesium, Iron, Vitamin B2, Vitamin B5, Vitamin C, Manganese, and Phosphorus.
  • Navy bean raw covers your daily need of Copper 35% more than Onion.
  • Navy bean raw contains 10 times more Magnesium than Onion. Navy bean raw contains 101mg of Magnesium, while Onion contains 10mg.

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% 0.24% 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% 0.12% 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 AVitamin A +100%
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 D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Onion Opinion
Calories 67kcal 40kcal Navy bean raw
Protein 6.15g 1.1g Navy bean raw
Fats 0.7g 0.1g Navy bean raw
Vitamin C 18.8mg 7.4mg Navy bean raw
Net carbs 13.05g 7.64g Navy bean raw
Carbs 13.05g 9.34g Navy bean raw
Magnesium 101mg 10mg Navy bean raw
Calcium 15mg 23mg Onion
Potassium 307mg 146mg Navy bean raw
Iron 1.93mg 0.21mg Navy bean raw
Sugar 4.24g Navy bean raw
Fiber 1.7g Onion
Copper 0.356mg 0.039mg Navy bean raw
Zinc 0.89mg 0.17mg Navy bean raw
Phosphorus 100mg 29mg Navy bean raw
Sodium 13mg 4mg Onion
Vitamin A 4IU 2IU Navy bean raw
Vitamin E 0.02mg Onion
Manganese 0.408mg 0.129mg Navy bean raw
Selenium 0.6µg 0.5µg Navy bean raw
Vitamin B1 0.39mg 0.046mg Navy bean raw
Vitamin B2 0.215mg 0.027mg Navy bean raw
Vitamin B3 1.22mg 0.116mg Navy bean raw
Vitamin B5 0.825mg 0.123mg Navy bean raw
Vitamin B6 0.191mg 0.12mg Navy bean raw
Vitamin K 0.4µg Onion
Folate 132µg 19µg Navy bean raw
Choline 6.1mg Onion
Saturated Fat 0.085g 0.042g Onion
Monounsaturated Fat 0.052g 0.013g Navy bean raw
Polyunsaturated fat 0.407g 0.017g Navy bean raw
Tryptophan 0.064mg 0.014mg Navy bean raw
Threonine 0.258mg 0.021mg Navy bean raw
Isoleucine 0.273mg 0.014mg Navy bean raw
Leucine 0.442mg 0.025mg Navy bean raw
Lysine 0.35mg 0.039mg Navy bean raw
Methionine 0.064mg 0.002mg Navy bean raw
Phenylalanine 0.31mg 0.025mg Navy bean raw
Valine 0.316mg 0.021mg Navy bean raw
Histidine 0.172mg 0.014mg Navy bean raw
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Navy bean raw
8%
Onion
Minerals Daily Need Coverage Score
42%
Navy bean raw
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 24)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.1)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 4.24g)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.