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  6. Navy bean raw vs. Pizza

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

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A recap on the differences between navy bean raw and pizza

  • Navy bean raw is higher in copper, vitamin C, and magnesium, yet pizza is higher in selenium, vitamin B12, calcium, phosphorus, and vitamin B3.
  • Pizza covers your daily selenium needs 35% more than navy bean raw.
  • Navy bean raw contains 13 times more vitamin C than pizza. While navy bean raw contains 18.8mg of vitamin C, pizza contains only 1.4mg.
  • The amount of sodium in navy bean raw is lower.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Navy bean raw vs Pizza 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%
Pizza
Pizza
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more MagnesiumMagnesium +320.8%
Contains more PotassiumPotassium +78.5%
Contains more CopperCopper +239%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +13.3%
Contains more CalciumCalcium +1153.3%
Contains more IronIron +28.5%
Contains more ZincZinc +50.6%
Contains more PhosphorusPhosphorus +116%
Contains more SeleniumSelenium +3216.7%

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%
Pizza
Pizza
6
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin CVitamin C +1242.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +138.8%
Contains more FolateFolate +41.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +213.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin B2 ~0.195mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Pizza DV% diff.
Selenium 0.6µg 19.9µg 35%
Copper 0.356mg 0.105mg 28%
Sodium 13mg 598mg 25%
Saturated fat 0.085g 4.465g 20%
Vitamin C 18.8mg 1.4mg 19%
Vitamin B12 0µg 0.42µg 18%
Magnesium 101mg 24mg 18%
Phosphorus 100mg 216mg 17%
Calcium 15mg 188mg 17%
Vitamin B5 0.825mg 17%
Vitamin B3 1.22mg 3.825mg 16%
Fats 0.7g 9.69g 14%
Starch 26.95g 11%
Calories 67kcal 266kcal 10%
Folate 132µg 93µg 10%
Protein 6.15g 11.39g 10%
Vitamin B6 0.191mg 0.08mg 9%
Fiber 2.3g 9%
Polyunsaturated fat 0.407g 1.681g 8%
Vitamin A 0µg 69µg 8%
Carbs 13.05g 33.33g 7%
Iron 1.93mg 2.48mg 7%
Cholesterol 0mg 17mg 6%
Vitamin E 0.83mg 6%
Monounsaturated fat 0.052g 2.608g 6%
Vitamin K 6.7µg 6%
Zinc 0.89mg 1.34mg 4%
Potassium 307mg 172mg 4%
Choline 16.4mg 3%
Vitamin B2 0.215mg 0.195mg 2%
Manganese 0.408mg 0.36mg 2%
Fructose 1g 1%
Net carbs 13.05g 31.03g N/A
Sugar 3.58g N/A
Vitamin B1 0.39mg 0.39mg 0%
Trans fat 0g 0.241g N/A
Tryptophan 0.064mg 0%
Threonine 0.258mg 0.41mg 0%
Isoleucine 0.273mg 0.564mg 0%
Leucine 0.442mg 1.139mg 0%
Lysine 0.35mg 0.77mg 0%
Methionine 0.064mg 0.264mg 0%
Phenylalanine 0.31mg 0.664mg 0%
Valine 0.316mg 0.72mg 0%
Histidine 0.172mg 0.355mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

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
Pizza
Pizza
4
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more WaterWater +83.3%
Contains more ProteinProtein +85.2%
Contains more FatsFats +1284.3%
Contains more CarbsCarbs +155.4%
Contains more OtherOther +154.7%

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
Pizza
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +4915.4%
Contains more Poly. FatPolyunsaturated fat +313%

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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.