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  6. Navy bean raw vs. Pacific saury raw

Navy bean raw vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are navy bean raw and pacific saury raw different?

  • Navy bean raw is richer in copper, folate, vitamin B1, iron, vitamin C, and magnesium, while pacific saury raw is higher in vitamin B12, selenium, phosphorus, and vitamin D.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than navy bean raw.
  • Navy bean raw contains 9 times more folate than pacific saury raw. Navy bean raw contains 132µg of folate, while pacific saury raw contains 15µg.
  • Navy bean raw has a higher glycemic index (39) than pacific saury raw (0).

Beans, navy, mature seeds, sprouted, raw and Fish, pike, northern, raw types were used in this article.

Infographic

Navy bean raw vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +225.8%
Contains more PotassiumPotassium +18.5%
Contains more IronIron +250.9%
Contains more CopperCopper +598%
Contains more ZincZinc +32.8%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +70%
Contains more CalciumCalcium +280%
Contains more PhosphorusPhosphorus +120%
Contains more SeleniumSelenium +2000%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +394.7%
Contains more Vitamin B1Vitamin B1 +572.4%
Contains more Vitamin B2Vitamin B2 +241.3%
Contains more Vitamin B6Vitamin B6 +63.2%
Contains more FolateFolate +780%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +88.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.75mg

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +213.2%
Contains more OtherOther +18.9%
~equal in Fats ~0.69g
~equal in Water ~78.92g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -28%
Contains more Poly. FatPolyunsaturated fat +101.5%
Contains more Mono. FatMonounsaturated fat +201.9%

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 Pacific saury raw
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Copper 0.356mg 0.051mg 34%
Folate 132µg 15µg 29%
Vitamin B1 0.39mg 0.058mg 28%
Protein 6.15g 19.26g 26%
Selenium 0.6µg 12.6µg 22%
Phosphorus 100mg 220mg 17%
Vitamin C 18.8mg 3.8mg 17%
Magnesium 101mg 31mg 17%
Iron 1.93mg 0.55mg 17%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin B2 0.215mg 0.063mg 12%
Choline 65mg 12%
Vitamin D 0IU 99IU 12%
Manganese 0.408mg 0.24mg 7%
Vitamin B3 1.22mg 2.3mg 7%
Vitamin B6 0.191mg 0.117mg 6%
Calcium 15mg 57mg 4%
Carbs 13.05g 0g 4%
Zinc 0.89mg 0.67mg 2%
Vitamin B5 0.825mg 0.75mg 2%
Vitamin A 0µg 21µg 2%
Polyunsaturated fat 0.407g 0.202g 1%
Calories 67kcal 88kcal 1%
Vitamin E 0.2mg 1%
Sodium 13mg 39mg 1%
Potassium 307mg 259mg 1%
Fats 0.7g 0.69g 0%
Net carbs 13.05g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.085g 0.118g 0%
Monounsaturated fat 0.052g 0.157g 0%
Tryptophan 0.064mg 0.216mg 0%
Threonine 0.258mg 0.844mg 0%
Isoleucine 0.273mg 0.887mg 0%
Leucine 0.442mg 1.565mg 0%
Lysine 0.35mg 1.768mg 0%
Methionine 0.064mg 0.57mg 0%
Phenylalanine 0.31mg 0.752mg 0%
Valine 0.316mg 0.992mg 0%
Histidine 0.172mg 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Pacific saury raw
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
39%
Pacific saury raw
Minerals Daily Need Coverage Score
42%
Navy bean raw
32%
Pacific saury raw

Comparison summary

Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 39)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 39mg)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 0.033g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.