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  6. Navy bean raw vs. Pudding

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

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A recap on differences between navy bean raw and pudding

  • Navy bean raw is higher in folate, vitamin B1, copper, vitamin C, iron, magnesium, manganese, vitamin B6, and vitamin B5, yet pudding is higher in vitamin B12.
  • Navy bean raw covers your daily folate needs 32% more than pudding.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Puddings, chocolate, dry mix, regular, prepared with whole milk.

Infographic

Navy bean raw vs Pudding 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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains more MagnesiumMagnesium +405%
Contains more PotassiumPotassium +104.7%
Contains more IronIron +467.6%
Contains more CopperCopper +220.7%
Contains more ZincZinc +85.4%
Contains more PhosphorusPhosphorus +14.9%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +320.6%
Contains more CalciumCalcium +606.7%
Contains more SeleniumSelenium +516.7%

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% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +926.3%
Contains more Vitamin B2Vitamin B2 +36.9%
Contains more Vitamin B3Vitamin B3 +817.3%
Contains more Vitamin B5Vitamin B5 +153.1%
Contains more Vitamin B6Vitamin B6 +536.7%
Contains more FolateFolate +3200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Pudding DV% diff.
Folate 132µg 4µg 32%
Vitamin B1 0.39mg 0.038mg 29%
Copper 0.356mg 0.111mg 27%
Vitamin C 18.8mg 0mg 21%
Iron 1.93mg 0.34mg 20%
Magnesium 101mg 20mg 19%
Manganese 0.408mg 0.097mg 14%
Vitamin B12 0µg 0.31µg 13%
Vitamin B6 0.191mg 0.03mg 12%
Vitamin B5 0.825mg 0.326mg 10%
Calcium 15mg 106mg 9%
Saturated fat 0.085g 1.81g 8%
Vitamin B3 1.22mg 0.133mg 7%
Vitamin D 0µg 1.1µg 6%
Selenium 0.6µg 3.7µg 6%
Vitamin D 0IU 44IU 6%
Protein 6.15g 3.16g 6%
Potassium 307mg 150mg 5%
Zinc 0.89mg 0.48mg 4%
Sodium 13mg 98mg 4%
Vitamin A 0µg 39µg 4%
Vitamin B2 0.215mg 0.157mg 4%
Fats 0.7g 3.15g 4%
Calories 67kcal 120kcal 3%
Fiber 0.8g 3%
Cholesterol 0mg 9mg 3%
Polyunsaturated fat 0.407g 0.18g 2%
Choline 11.3mg 2%
Phosphorus 100mg 87mg 2%
Monounsaturated fat 0.052g 0.819g 2%
Carbs 13.05g 19.64g 2%
Caffeine 2mg 1%
Net carbs 13.05g 18.84g N/A
Sugar 11.96g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 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
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more ProteinProtein +94.6%
Contains more FatsFats +350%
Contains more CarbsCarbs +50.5%
~equal in Water ~73.13g
~equal in Other ~0.92g

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
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Poly. FatPolyunsaturated fat +126.1%
Contains more Mono. FatMonounsaturated fat +1475%

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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.