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  6. Navy bean raw vs. Ostrich

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

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Important differences between navy bean raw and ostrich

  • Navy bean raw has more folate, copper, and vitamin C; however, ostrich has more vitamin B12, selenium, vitamin B3, zinc, vitamin B6, and phosphorus.
  • Ostrich's daily need coverage for vitamin B12 is 260% more.
  • Navy bean raw has a higher glycemic index than ostrich.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Ostrich, tip trimmed, cooked.

Infographic

Navy bean raw vs Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more MagnesiumMagnesium +304%
Contains more CalciumCalcium +150%
Contains more CopperCopper +134.2%
Contains less SodiumSodium -83.8%
Contains more ManganeseManganese +2047.4%
Contains more PotassiumPotassium +17.9%
Contains more IronIron +44.6%
Contains more ZincZinc +444.9%
Contains more PhosphorusPhosphorus +151%
Contains more SeleniumSelenium +6150%

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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +68.1%
Contains more FolateFolate +780%
Contains more Vitamin B2Vitamin B2 +35.8%
Contains more Vitamin B3Vitamin B3 +485.5%
Contains more Vitamin B5Vitamin B5 +59.8%
Contains more Vitamin B6Vitamin B6 +185.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Selenium 0.6µg 37.5µg 67%
Protein 6.15g 28.49g 45%
Vitamin B3 1.22mg 7.143mg 37%
Zinc 0.89mg 4.85mg 36%
Folate 132µg 15µg 29%
Cholesterol 0mg 85mg 28%
Vitamin B6 0.191mg 0.545mg 27%
Copper 0.356mg 0.152mg 23%
Phosphorus 100mg 251mg 22%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 25mg 18%
Manganese 0.408mg 0.019mg 17%
Vitamin B1 0.39mg 0.232mg 13%
Iron 1.93mg 2.79mg 11%
Vitamin B5 0.825mg 1.318mg 10%
Vitamin B2 0.215mg 0.292mg 6%
Saturated fat 0.085g 1g 4%
Calories 67kcal 145kcal 4%
Carbs 13.05g 0g 4%
Sodium 13mg 80mg 3%
Fats 0.7g 2.57g 3%
Vitamin E 0.23mg 2%
Potassium 307mg 362mg 2%
Monounsaturated fat 0.052g 0.97g 2%
Calcium 15mg 6mg 1%
Net carbs 13.05g 0g N/A
Polyunsaturated fat 0.407g 0.44g 0%
Tryptophan 0.064mg 0.254mg 0%
Threonine 0.258mg 1.25mg 0%
Isoleucine 0.273mg 1.354mg 0%
Leucine 0.442mg 2.315mg 0%
Lysine 0.35mg 2.516mg 0%
Methionine 0.064mg 0.796mg 0%
Phenylalanine 0.31mg 1.176mg 0%
Valine 0.316mg 1.407mg 0%
Histidine 0.172mg 0.716mg 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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.5%
Contains more OtherOther +120.9%
Contains more ProteinProtein +363.3%
Contains more FatsFats +267.1%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +1765.4%
~equal in Polyunsaturated fat ~0.44g

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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.