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  6. Navy bean raw vs. Prunes

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

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What are the differences between navy bean raw and prunes?

  • Navy bean raw is higher in folate, vitamin B1, vitamin C, magnesium, iron, copper, and vitamin B5, yet prunes are higher in vitamin A and potassium.
  • Navy bean raw's daily need coverage for folate is 32% more.
  • Navy bean raw has 31 times more vitamin C than prunes. While navy bean raw has 18.8mg of vitamin C, prunes have only 0.6mg.

We used Beans, navy, mature seeds, sprouted, raw and Plums, dried (prunes), uncooked types in this article.

Infographic

Navy bean raw vs Prunes 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%
Prunes
Prunes
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +146.3%
Contains more IronIron +107.5%
Contains more CopperCopper +26.7%
Contains more ZincZinc +102.3%
Contains more PhosphorusPhosphorus +44.9%
Contains more ManganeseManganese +36.5%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +186.7%
Contains more PotassiumPotassium +138.4%
Contains less SodiumSodium -84.6%

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%
Prunes
Prunes
5
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +3033.3%
Contains more Vitamin B1Vitamin B1 +664.7%
Contains more Vitamin B2Vitamin B2 +15.6%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more FolateFolate +3200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +54.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.205mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Prunes DV% diff.
Vitamin K 59.5µg 50%
Folate 132µg 4µg 32%
Vitamin B1 0.39mg 0.051mg 28%
Fiber 7.1g 28%
Vitamin C 18.8mg 0.6mg 20%
Carbs 13.05g 63.88g 17%
Fructose 12.45g 16%
Magnesium 101mg 41mg 14%
Iron 1.93mg 0.93mg 13%
Potassium 307mg 732mg 13%
Calories 67kcal 240kcal 9%
Protein 6.15g 2.18g 8%
Vitamin B5 0.825mg 0.422mg 8%
Copper 0.356mg 0.281mg 8%
Manganese 0.408mg 0.299mg 5%
Zinc 0.89mg 0.44mg 4%
Phosphorus 100mg 69mg 4%
Vitamin B3 1.22mg 1.882mg 4%
Vitamin A 0µg 39µg 4%
Calcium 15mg 43mg 3%
Vitamin E 0.43mg 3%
Polyunsaturated fat 0.407g 0.062g 2%
Starch 5.11g 2%
Vitamin B2 0.215mg 0.186mg 2%
Choline 10.1mg 2%
Selenium 0.6µg 0.3µg 1%
Vitamin B6 0.191mg 0.205mg 1%
Fats 0.7g 0.38g 0%
Net carbs 13.05g 56.78g N/A
Sugar 38.13g N/A
Sodium 13mg 2mg 0%
Saturated fat 0.085g 0.088g 0%
Monounsaturated fat 0.052g 0.053g 0%
Tryptophan 0.064mg 0.025mg 0%
Threonine 0.258mg 0.049mg 0%
Isoleucine 0.273mg 0.041mg 0%
Leucine 0.442mg 0.066mg 0%
Lysine 0.35mg 0.05mg 0%
Methionine 0.064mg 0.016mg 0%
Phenylalanine 0.31mg 0.052mg 0%
Valine 0.316mg 0.056mg 0%
Histidine 0.172mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +182.1%
Contains more FatsFats +84.2%
Contains more WaterWater +156%
Contains more CarbsCarbs +389.5%
Contains more OtherOther +177.9%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Poly. FatPolyunsaturated fat +556.5%
~equal in Saturated fat ~0.088g
~equal in Monounsaturated fat ~0.053g

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.