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  6. Navy bean raw vs. Potato pancake

Navy bean raw vs. Potato pancake — In-Depth Nutrition Comparison

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How are navy bean raw and potato pancake different?

  • Navy bean raw is richer in folate, copper, vitamin B1, and magnesium, while potato pancake is higher in vitamin B6, selenium, and vitamin B12.
  • Potato pancake covers your daily need for sodium, 33% more than navy bean raw.
  • Navy bean raw contains 3 times more folate than potato pancake. Navy bean raw contains 132µg of folate, while potato pancake contains 41µg.
  • Navy bean raw is lower in saturated fat.

Beans, navy, mature seeds, sprouted, raw and Potato pancakes types were used in this article.

Infographic

Navy bean raw vs Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more MagnesiumMagnesium +180.6%
Contains more IronIron +15.6%
Contains more CopperCopper +97.8%
Contains more ZincZinc +27.1%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +56.9%
Contains more CalciumCalcium +113.3%
Contains more PotassiumPotassium +102.6%
Contains more PhosphorusPhosphorus +28%
Contains more SeleniumSelenium +1383.3%

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin B1Vitamin B1 +146.8%
Contains more Vitamin B2Vitamin B2 +24.3%
Contains more FolateFolate +222%
Contains more Vitamin CVitamin C +46.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin B6Vitamin B6 +134.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.757mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Potato pancake DV% diff.
Polyunsaturated fat 0.407g 7.516g 47%
Sodium 13mg 764mg 33%
Cholesterol 0mg 95mg 32%
Folate 132µg 41µg 23%
Fats 0.7g 14.76g 22%
Copper 0.356mg 0.18mg 20%
Vitamin B6 0.191mg 0.448mg 20%
Vitamin B1 0.39mg 0.158mg 19%
Magnesium 101mg 36mg 15%
Selenium 0.6µg 8.9µg 15%
Choline 74.2mg 13%
Fiber 3.3g 13%
Vitamin B12 0µg 0.29µg 12%
Saturated fat 0.085g 2.496g 11%
Calories 67kcal 268kcal 10%
Vitamin C 18.8mg 27.6mg 10%
Starch 20.88g 9%
Potassium 307mg 622mg 9%
Monounsaturated fat 0.052g 3.73g 9%
Manganese 0.408mg 0.26mg 6%
Carbs 13.05g 27.81g 5%
Phosphorus 100mg 128mg 4%
Vitamin A 0µg 32µg 4%
Vitamin B3 1.22mg 1.672mg 3%
Iron 1.93mg 1.67mg 3%
Vitamin B2 0.215mg 0.173mg 3%
Vitamin D 0µg 0.3µg 2%
Vitamin E 0.23mg 2%
Calcium 15mg 32mg 2%
Vitamin K 2.7µg 2%
Zinc 0.89mg 0.7mg 2%
Fructose 0.56g 1%
Vitamin D 0IU 11IU 1%
Vitamin B5 0.825mg 0.757mg 1%
Protein 6.15g 6.08g 0%
Net carbs 13.05g 24.51g N/A
Sugar 1.79g N/A
Tryptophan 0.064mg 0.087mg 0%
Threonine 0.258mg 0.24mg 0%
Isoleucine 0.273mg 0.28mg 0%
Leucine 0.442mg 0.442mg 0%
Lysine 0.35mg 0.389mg 0%
Methionine 0.064mg 0.137mg 0%
Phenylalanine 0.31mg 0.3mg 0%
Valine 0.316mg 0.369mg 0%
Histidine 0.172mg 0.141mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.008g 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
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more WaterWater +65.7%
Contains more FatsFats +2008.6%
Contains more CarbsCarbs +113.1%
Contains more OtherOther +276.8%
~equal in Protein ~6.08g

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
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +7073.1%
Contains more Poly. FatPolyunsaturated fat +1746.7%

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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.