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  6. Navy bean raw vs. Pound cake

Navy bean raw vs. Pound cake — In-Depth Nutrition Comparison

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What are the main differences between navy bean raw and pound cake?

  • Navy bean raw is richer in copper, folate, magnesium, vitamin C, vitamin B1, and manganese, yet pound cake is richer in vitamin B12.
  • Navy bean raw's daily need coverage for copper is 35% higher.
  • Navy bean raw contains less sodium.
  • Navy bean raw has a lower glycemic index than pound cake.

We used Beans, navy, mature seeds, sprouted, raw and Cake, pound, commercially prepared, butter (includes fresh and frozen) types in this comparison.

Infographic

Navy bean raw vs Pound cake 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 5.7% 14% 13% 56% 14% 12% 60% 49% 14% 27%
Contains more MagnesiumMagnesium +1162.5%
Contains more PotassiumPotassium +106%
Contains more IronIron +30.4%
Contains more CopperCopper +747.6%
Contains more ZincZinc +107%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +270.9%
Contains more CalciumCalcium +213.3%
Contains more PhosphorusPhosphorus +40%
Contains more SeleniumSelenium +733.3%

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 0% 23% 13% 12% 43% 57% 30% 29% 8.3% 45% 4.3% 32% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +125.4%
Contains more Vitamin B5Vitamin B5 +70.1%
Contains more Vitamin B6Vitamin B6 +430.6%
Contains more FolateFolate +214.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B3Vitamin B3 +32.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Pound cake DV% diff.
Copper 0.356mg 0.042mg 35%
Folate 132µg 42µg 23%
Cholesterol 0mg 66mg 22%
Magnesium 101mg 8mg 22%
Saturated fat 0.085g 4.811g 21%
Vitamin C 18.8mg 0mg 21%
Fats 0.7g 13.96g 20%
Polyunsaturated fat 0.407g 3.419g 20%
Vitamin B1 0.39mg 0.173mg 18%
Sodium 13mg 377mg 16%
Threonine 0.258mg 153mg 15%
Vitamin B12 0µg 0.36µg 15%
Calories 67kcal 353kcal 14%
Carbs 13.05g 53.64g 14%
Manganese 0.408mg 0.11mg 13%
Choline 65.6mg 12%
Vitamin B6 0.191mg 0.036mg 12%
Selenium 0.6µg 5µg 8%
Vitamin A 0µg 70µg 8%
Monounsaturated fat 0.052g 3.02g 7%
Vitamin B5 0.825mg 0.485mg 7%
Starch 17.36g 7%
Phosphorus 100mg 140mg 6%
Iron 1.93mg 1.48mg 6%
Potassium 307mg 149mg 5%
Vitamin D 0µg 0.8µg 4%
Zinc 0.89mg 0.43mg 4%
Vitamin E 0.65mg 4%
Vitamin D 0IU 34IU 4%
Calcium 15mg 47mg 3%
Vitamin B2 0.215mg 0.249mg 3%
Vitamin B3 1.22mg 1.615mg 2%
Protein 6.15g 5g 2%
Fiber 0.6g 2%
Vitamin K 1.7µg 1%
Net carbs 13.05g 53.04g N/A
Sugar 33.36g N/A
Trans fat 0g 0.192g N/A
Tryptophan 0.064mg 0.041mg 0%
Isoleucine 0.273mg 0.204mg 0%
Leucine 0.442mg 0.397mg 0%
Lysine 0.35mg 0.198mg 0%
Methionine 0.064mg 0.117mg 0%
Phenylalanine 0.31mg 0.239mg 0%
Valine 0.316mg 0.249mg 0%
Histidine 0.172mg 0.117mg 0%
Fructose 0.33g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - ALA 0.372g N/A
Omega-3 - DPA 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.895g 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
5% 14% 54% 26%
Protein: 5 g
Fats: 13.96 g
Carbs: 53.64 g
Water: 25.87 g
Other: 1.53 g
Contains more ProteinProtein +23%
Contains more WaterWater +206%
Contains more FatsFats +1894.3%
Contains more CarbsCarbs +311%
Contains more OtherOther +61.1%

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
43% 27% 30%
Saturated fat: Sat. Fat 4.811 g
Monounsaturated fat: Mono. Fat 3.02 g
Polyunsaturated fat: Poly. Fat 3.419 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +5707.7%
Contains more Poly. FatPolyunsaturated fat +740%

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. Pound cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172704/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.