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  6. Navy bean raw vs. Potato salad

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

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%

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%

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.