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  6. Navy bean raw vs. Pomegranate

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

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Important differences between navy bean raw and pomegranate

  • Pomegranate has less vitamin B1, folate, copper, magnesium, iron, manganese, vitamin B2, vitamin C, phosphorus, and vitamin B5.
  • Navy bean raw's daily need coverage for vitamin B1 is 27% more.
  • Navy bean raw has 8 times more magnesium than pomegranate. Navy bean raw has 101mg of magnesium, while pomegranate has 12mg.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Pomegranates, raw.

Infographic

Navy bean raw vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +741.7%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +30.1%
Contains more IronIron +543.3%
Contains more CopperCopper +125.3%
Contains more ZincZinc +154.3%
Contains more PhosphorusPhosphorus +177.8%
Contains more ManganeseManganese +242.9%
Contains more SeleniumSelenium +20%
Contains less SodiumSodium -76.9%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +84.3%
Contains more Vitamin B1Vitamin B1 +482.1%
Contains more Vitamin B2Vitamin B2 +305.7%
Contains more Vitamin B3Vitamin B3 +316.4%
Contains more Vitamin B5Vitamin B5 +118.8%
Contains more Vitamin B6Vitamin B6 +154.7%
Contains more FolateFolate +247.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Pomegranate DV% diff.
Vitamin B1 0.39mg 0.067mg 27%
Folate 132µg 38µg 24%
Copper 0.356mg 0.158mg 22%
Magnesium 101mg 12mg 21%
Iron 1.93mg 0.3mg 20%
Fiber 4g 16%
Vitamin K 16.4µg 14%
Manganese 0.408mg 0.119mg 13%
Vitamin B2 0.215mg 0.053mg 12%
Vitamin C 18.8mg 10.2mg 10%
Phosphorus 100mg 36mg 9%
Vitamin B6 0.191mg 0.075mg 9%
Vitamin B5 0.825mg 0.377mg 9%
Protein 6.15g 1.67g 9%
Vitamin B3 1.22mg 0.293mg 6%
Zinc 0.89mg 0.35mg 5%
Vitamin E 0.6mg 4%
Carbs 13.05g 18.7g 2%
Potassium 307mg 236mg 2%
Polyunsaturated fat 0.407g 0.079g 2%
Choline 7.6mg 1%
Calories 67kcal 83kcal 1%
Calcium 15mg 10mg 1%
Fats 0.7g 1.17g 1%
Net carbs 13.05g 14.7g N/A
Sugar 13.67g N/A
Sodium 13mg 3mg 0%
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.085g 0.12g 0%
Monounsaturated fat 0.052g 0.093g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +268.3%
Contains more OtherOther +79.2%
Contains more FatsFats +67.1%
Contains more CarbsCarbs +43.3%
~equal in Water ~77.93g

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% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -29.2%
Contains more Poly. FatPolyunsaturated fat +415.2%
Contains more Mono. FatMonounsaturated fat +78.8%

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.