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  6. Navy bean raw vs. Puff pastry

Navy bean raw vs. Puff pastry — In-Depth Nutrition Comparison

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What are the differences between navy bean raw and puff pastry?

  • Navy bean raw is higher in copper, vitamin C, magnesium, folate, vitamin B5, and vitamin B6, yet puff pastry is higher in selenium and vitamin B3.
  • Puff pastry's daily need coverage for selenium is 43% more.
  • The amount of sodium in navy bean raw is lower.
  • The glycemic index of navy bean raw is lower.

We used Beans, navy, mature seeds, sprouted, raw and Puff pastry, frozen, ready-to-bake, baked types in this article.

Infographic

Navy bean raw vs Puff pastry 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% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +531.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +395.2%
Contains more CopperCopper +209.6%
Contains more ZincZinc +64.8%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -94.9%
Contains more IronIron +34.7%
Contains more ManganeseManganese +21.3%
Contains more SeleniumSelenium +3983.3%

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% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +20.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +905.3%
Contains more FolateFolate +140%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +211.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Puff pastry DV% diff.
Polyunsaturated fat 0.407g 22.228g 145%
Fats 0.7g 38.5g 58%
Selenium 0.6µg 24.5µg 43%
Copper 0.356mg 0.115mg 27%
Calories 67kcal 558kcal 25%
Saturated fat 0.085g 5.502g 25%
Monounsaturated fat 0.052g 8.828g 22%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 16mg 20%
Folate 132µg 55µg 19%
Vitamin B5 0.825mg 0mg 17%
Vitamin B3 1.22mg 3.8mg 16%
Vitamin K 16.3µg 14%
Vitamin B6 0.191mg 0.019mg 13%
Carbs 13.05g 45.7g 11%
Sodium 13mg 253mg 10%
Iron 1.93mg 2.6mg 8%
Potassium 307mg 62mg 7%
Vitamin B1 0.39mg 0.323mg 6%
Fiber 1.5g 6%
Phosphorus 100mg 60mg 6%
Manganese 0.408mg 0.495mg 4%
Vitamin E 0.55mg 4%
Protein 6.15g 7.4g 3%
Zinc 0.89mg 0.54mg 3%
Vitamin B2 0.215mg 0.258mg 3%
Calcium 15mg 10mg 1%
Choline 6.2mg 1%
Net carbs 13.05g 44.2g N/A
Sugar 0.75g N/A
Tryptophan 0.064mg 0.086mg 0%
Threonine 0.258mg 0.198mg 0%
Isoleucine 0.273mg 0.275mg 0%
Leucine 0.442mg 0.514mg 0%
Lysine 0.35mg 0.144mg 0%
Methionine 0.064mg 0.131mg 0%
Phenylalanine 0.31mg 0.367mg 0%
Valine 0.316mg 0.312mg 0%
Histidine 0.172mg 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +969.6%
Contains more ProteinProtein +20.3%
Contains more FatsFats +5400%
Contains more CarbsCarbs +250.2%
~equal in Other ~1g

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +16876.9%
Contains more Poly. FatPolyunsaturated fat +5361.4%

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.