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  6. Navy bean raw vs. Poblano

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

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The main differences between navy bean raw and poblano

  • Navy bean raw is richer in vitamin C and vitamin B1, yet poblano is richer in vitamin A, vitamin B6, vitamin B2, iron, potassium, manganese, vitamin B3, and vitamin B5.
  • Daily need coverage for vitamin A for poblano is 409% higher.
  • Navy bean raw contains 9 times more vitamin C than poblano. Navy bean raw contains 18.8mg of vitamin C, while poblano contains 2mg.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Peppers, ancho, dried.

Infographic

Navy bean raw vs Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains less SodiumSodium -69.8%
Contains more MagnesiumMagnesium +11.9%
Contains more CalciumCalcium +306.7%
Contains more PotassiumPotassium +685.3%
Contains more IronIron +466.3%
Contains more CopperCopper +42.7%
Contains more ZincZinc +59.6%
Contains more PhosphorusPhosphorus +101%
Contains more ManganeseManganese +213.5%
Contains more SeleniumSelenium +383.3%

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin CVitamin C +840%
Contains more Vitamin B1Vitamin B1 +117.9%
Contains more FolateFolate +91.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +948.8%
Contains more Vitamin B3Vitamin B3 +424.8%
Contains more Vitamin B5Vitamin B5 +141.6%
Contains more Vitamin B6Vitamin B6 +1750.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Poblano DV% diff.
Vitamin B6 0.191mg 3.535mg 257%
Vitamin B2 0.215mg 2.255mg 157%
Vitamin A 0µg 1022µg 114%
Iron 1.93mg 10.93mg 113%
Fiber 21.6g 86%
Potassium 307mg 2411mg 62%
Manganese 0.408mg 1.279mg 38%
Vitamin B3 1.22mg 6.403mg 32%
Polyunsaturated fat 0.407g 4.511g 27%
Vitamin B5 0.825mg 1.993mg 23%
Vitamin C 18.8mg 2mg 19%
Vitamin B1 0.39mg 0.179mg 18%
Copper 0.356mg 0.508mg 17%
Folate 132µg 69µg 16%
Phosphorus 100mg 201mg 14%
Carbs 13.05g 51.42g 13%
Fats 0.7g 8.2g 12%
Calories 67kcal 281kcal 11%
Protein 6.15g 11.86g 11%
Zinc 0.89mg 1.42mg 5%
Calcium 15mg 61mg 5%
Selenium 0.6µg 2.9µg 4%
Magnesium 101mg 113mg 3%
Saturated fat 0.085g 0.82g 3%
Sodium 13mg 43mg 1%
Monounsaturated fat 0.052g 0.492g 1%
Net carbs 13.05g 29.82g N/A
Tryptophan 0.064mg 0.155mg 0%
Threonine 0.258mg 0.425mg 0%
Isoleucine 0.273mg 0.373mg 0%
Leucine 0.442mg 0.605mg 0%
Lysine 0.35mg 0.515mg 0%
Methionine 0.064mg 0.142mg 0%
Phenylalanine 0.31mg 0.361mg 0%
Valine 0.316mg 0.489mg 0%
Histidine 0.172mg 0.232mg 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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more WaterWater +249.8%
Contains more ProteinProtein +92.8%
Contains more FatsFats +1071.4%
Contains more CarbsCarbs +294%
Contains more OtherOther +520%

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
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +846.2%
Contains more Poly. FatPolyunsaturated fat +1008.4%

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.