Navy bean raw vs. Raisin — In-Depth Nutrition Comparison
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The main differences between navy bean raw and raisins
- Navy bean raw is richer in folate, vitamin B1, vitamin C, magnesium, vitamin B5, vitamin B2, and zinc, yet raisins are richer in potassium.
- Daily need coverage for folate for navy bean raw is 32% higher.
- Navy bean raw contains 9 times more vitamin B5 than raisins. Navy bean raw contains 0.825mg of vitamin B5, while raisins contain 0.095mg.
- Navy bean raw has a lower glycemic index than raisins.
Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Raisins, seedless.
Infographic
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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.
| Contains more MagnesiumMagnesium | +215.6% |
| Contains more CopperCopper | +11.9% |
| Contains more ZincZinc | +304.5% |
| Contains more ManganeseManganese | +36.5% |
| Contains more CalciumCalcium | +233.3% |
| Contains more PotassiumPotassium | +144% |
| Contains less SodiumSodium | -15.4% |
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.
| Contains more Vitamin CVitamin C | +717.4% |
| Contains more Vitamin B1Vitamin B1 | +267.9% |
| Contains more Vitamin B2Vitamin B2 | +72% |
| Contains more Vitamin B3Vitamin B3 | +59.3% |
| Contains more Vitamin B5Vitamin B5 | +768.4% |
| Contains more FolateFolate | +2540% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
Protein:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
| Contains more ProteinProtein | +100.3% |
| Contains more FatsFats | +52.2% |
| Contains more WaterWater | +413% |
| Contains more CarbsCarbs | +506.7% |
| Contains more OtherOther | +95.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
0.058 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.037 g
| Contains more Poly. FatPolyunsaturated fat | +1000% |
| Contains less Sat. FatSaturated fat | -31.8% |
~equal in
Monounsaturated fat
~0.051g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fructose | 29.68g | 37% | |
| Folate | 132µg | 5µg | 32% |
| Vitamin B1 | 0.39mg | 0.106mg | 24% |
| Carbs | 13.05g | 79.18g | 22% |
| Vitamin C | 18.8mg | 2.3mg | 18% |
| Magnesium | 101mg | 32mg | 16% |
| Fiber | 3.7g | 15% | |
| Vitamin B5 | 0.825mg | 0.095mg | 15% |
| Potassium | 307mg | 749mg | 13% |
| Calories | 67kcal | 299kcal | 12% |
| Vitamin B2 | 0.215mg | 0.125mg | 7% |
| Protein | 6.15g | 3.07g | 6% |
| Zinc | 0.89mg | 0.22mg | 6% |
| Manganese | 0.408mg | 0.299mg | 5% |
| Copper | 0.356mg | 0.318mg | 4% |
| Calcium | 15mg | 50mg | 4% |
| Vitamin B3 | 1.22mg | 0.766mg | 3% |
| Vitamin K | 3.5µg | 3% | |
| Polyunsaturated fat | 0.407g | 0.037g | 2% |
| Choline | 11.1mg | 2% | |
| Starch | 2.7g | 1% | |
| Vitamin E | 0.12mg | 1% | |
| Iron | 1.93mg | 1.88mg | 1% |
| Vitamin B6 | 0.191mg | 0.174mg | 1% |
| Fats | 0.7g | 0.46g | 0% |
| Net carbs | 13.05g | 75.48g | N/A |
| Sugar | 59.19g | N/A | |
| Phosphorus | 100mg | 101mg | 0% |
| Sodium | 13mg | 11mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Saturated fat | 0.085g | 0.058g | 0% |
| Monounsaturated fat | 0.052g | 0.051g | 0% |
| Tryptophan | 0.064mg | 0.05mg | 0% |
| Threonine | 0.258mg | 0.077mg | 0% |
| Isoleucine | 0.273mg | 0.057mg | 0% |
| Leucine | 0.442mg | 0.096mg | 0% |
| Lysine | 0.35mg | 0.084mg | 0% |
| Methionine | 0.064mg | 0.021mg | 0% |
| Phenylalanine | 0.31mg | 0.065mg | 0% |
| Valine | 0.316mg | 0.083mg | 0% |
| Histidine | 0.172mg | 0.072mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
42%
37%
Comparison summary
Which food contains less Sodium?
Raisin contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Raisin is lower in Saturated fat (difference - 0.027g)
Which food is cheaper?
Raisin is cheaper (difference - $0.3)
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 59.19g)
Which food is lower in glycemic index?
Navy bean raw is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Navy bean raw is relatively richer in minerals
Which food is richer in vitamins?
Navy bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)