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

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Significant differences between navy bean raw and potato salad

  • The amount of folate, copper, vitamin B1, magnesium, iron, manganese, vitamin B2, and vitamin C in navy bean raw is higher than in potato salad.
  • Navy bean raw covers your daily folate needs 31% more than potato salad.
  • Potato salad has 7 times less magnesium than navy bean raw. Navy bean raw has 101mg of magnesium, while potato salad has 15mg.
  • Navy bean raw contains less sodium.

Specific food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Potato salad, home-prepared.

Infographic

Navy bean raw vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +573.3%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +196.9%
Contains more CopperCopper +201.7%
Contains more ZincZinc +187.1%
Contains more PhosphorusPhosphorus +92.3%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +304%
Contains more CalciumCalcium +26.7%
Contains more SeleniumSelenium +583.3%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +88%
Contains more Vitamin B1Vitamin B1 +406.5%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +37.1%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin B6Vitamin B6 +35.5%
Contains more FolateFolate +1785.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +129.5%
Contains more CarbsCarbs +16.8%
Contains more FatsFats +1071.4%
Contains more OtherOther +105.3%
~equal in Water ~76g

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +4669.2%
Contains more Poly. FatPolyunsaturated fat +818.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Potato salad
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Potato salad DV% diff.
Folate 132µg 7µg 31%
Vitamin B1 0.39mg 0.077mg 26%
Copper 0.356mg 0.118mg 26%
Cholesterol 0mg 68mg 23%
Polyunsaturated fat 0.407g 3.737g 22%
Sodium 13mg 529mg 22%
Magnesium 101mg 15mg 20%
Iron 1.93mg 0.65mg 16%
Manganese 0.408mg 0.101mg 13%
Vitamin B2 0.215mg 0.06mg 12%
Fats 0.7g 8.2g 12%
Vitamin C 18.8mg 10mg 10%
Phosphorus 100mg 52mg 7%
Protein 6.15g 2.68g 7%
Vitamin B5 0.825mg 0.534mg 6%
Saturated fat 0.085g 1.429g 6%
Monounsaturated fat 0.052g 2.48g 6%
Selenium 0.6µg 4.1µg 6%
Fiber 1.3g 5%
Zinc 0.89mg 0.31mg 5%
Vitamin B6 0.191mg 0.141mg 4%
Calories 67kcal 143kcal 4%
Vitamin A 0µg 32µg 4%
Vitamin B3 1.22mg 0.89mg 2%
Potassium 307mg 254mg 2%
Carbs 13.05g 11.17g 1%
Net carbs 13.05g 9.87g N/A
Calcium 15mg 19mg 0%
Tryptophan 0.064mg 0.042mg 0%
Threonine 0.258mg 0.116mg 0%
Isoleucine 0.273mg 0.141mg 0%
Leucine 0.442mg 0.202mg 0%
Lysine 0.35mg 0.171mg 0%
Methionine 0.064mg 0.066mg 0%
Phenylalanine 0.31mg 0.135mg 0%
Valine 0.316mg 0.172mg 0%
Histidine 0.172mg 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Potato salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Navy bean raw
13%
Potato salad
Minerals Daily Need Coverage Score
42%
Navy bean raw
24%
Potato salad

Comparison summary

Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 516mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 1.344g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.