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  6. Navy bean raw vs. Raspberry

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

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How are navy bean raw and raspberries different?

  • Navy bean raw is richer in vitamin B1, copper, folate, magnesium, iron, vitamin B2, vitamin B6, phosphorus, and vitamin B5, while raspberries are higher in manganese.
  • Navy bean raw covers your daily need for vitamin B1, 30% more than raspberries.
  • Navy bean raw contains 6 times more folate than raspberries. Navy bean raw contains 132µg of folate, while raspberries contain 21µg.
  • Navy bean raw has a higher glycemic index (39) than raspberries (26).

Beans, navy, mature seeds, sprouted, raw and Raspberries, raw types were used in this article.

Infographic

Navy bean raw vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more MagnesiumMagnesium +359.1%
Contains more PotassiumPotassium +103.3%
Contains more IronIron +179.7%
Contains more CopperCopper +295.6%
Contains more ZincZinc +111.9%
Contains more PhosphorusPhosphorus +244.8%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +66.7%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +64.2%

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin B1Vitamin B1 +1118.8%
Contains more Vitamin B2Vitamin B2 +465.8%
Contains more Vitamin B3Vitamin B3 +104%
Contains more Vitamin B5Vitamin B5 +150.8%
Contains more Vitamin B6Vitamin B6 +247.3%
Contains more FolateFolate +528.6%
Contains more Vitamin CVitamin C +39.4%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Raspberry DV% diff.
Vitamin B1 0.39mg 0.032mg 30%
Copper 0.356mg 0.09mg 30%
Folate 132µg 21µg 28%
Fiber 6.5g 26%
Magnesium 101mg 22mg 19%
Iron 1.93mg 0.69mg 16%
Vitamin B2 0.215mg 0.038mg 14%
Manganese 0.408mg 0.67mg 11%
Vitamin B6 0.191mg 0.055mg 10%
Vitamin B5 0.825mg 0.329mg 10%
Phosphorus 100mg 29mg 10%
Protein 6.15g 1.2g 10%
Vitamin C 18.8mg 26.2mg 8%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Potassium 307mg 151mg 5%
Vitamin B3 1.22mg 0.598mg 4%
Zinc 0.89mg 0.42mg 4%
Fructose 2.35g 3%
Choline 12.3mg 2%
Selenium 0.6µg 0.2µg 1%
Calcium 15mg 25mg 1%
Calories 67kcal 52kcal 1%
Sodium 13mg 1mg 1%
Fats 0.7g 0.65g 0%
Carbs 13.05g 11.94g 0%
Net carbs 13.05g 5.44g N/A
Sugar 4.42g N/A
Vitamin A 0µg 2µg 0%
Saturated fat 0.085g 0.019g 0%
Monounsaturated fat 0.052g 0.064g 0%
Polyunsaturated fat 0.407g 0.375g 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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +412.5%
Contains more OtherOther +106.5%
~equal in Fats ~0.65g
~equal in Carbs ~11.94g
~equal in Water ~85.75g

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -77.6%
Contains more Mono. FatMonounsaturated fat +23.1%
~equal in Polyunsaturated fat ~0.375g

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.