Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Navy bean raw
  5. Compare
  6. Navy bean raw vs. Roe

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

Compare

Summary of differences between navy bean raw and roe

  • Navy bean raw has more copper, magnesium, manganese, iron, and folate; however, roe is higher in vitamin B12, selenium, phosphorus, and vitamin B2.
  • Roe covers your daily need for vitamin B12, 481% more than navy bean raw.
  • Navy bean raw has 31 times more manganese than roe. While navy bean raw has 0.408mg of manganese, roe has only 0.013mg.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Fish, roe, mixed species, cooked, dry heat.

Infographic

Navy bean raw vs Roe 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%
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +288.5%
Contains more IronIron +150.6%
Contains more CopperCopper +178.1%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +3038.5%
Contains more CalciumCalcium +86.7%
Contains more ZincZinc +43.8%
Contains more PhosphorusPhosphorus +415%
Contains more SeleniumSelenium +8516.7%
~equal in Potassium ~283mg

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%
Roe
Roe
5
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin CVitamin C +14.6%
Contains more Vitamin B1Vitamin B1 +40.8%
Contains more FolateFolate +43.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +341.4%
Contains more Vitamin B3Vitamin B3 +79.7%
Contains more Vitamin B5Vitamin B5 +39.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.185mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Cholesterol 0mg 479mg 160%
Selenium 0.6µg 51.7µg 93%
Phosphorus 100mg 515mg 59%
Vitamin B2 0.215mg 0.949mg 56%
Protein 6.15g 28.62g 45%
Copper 0.356mg 0.128mg 25%
Polyunsaturated fat 0.407g 3.404g 20%
Magnesium 101mg 26mg 18%
Manganese 0.408mg 0.013mg 17%
Iron 1.93mg 0.77mg 15%
Fats 0.7g 8.23g 12%
Folate 132µg 92µg 10%
Vitamin A 0µg 91µg 10%
Vitamin B1 0.39mg 0.277mg 9%
Saturated fat 0.085g 1.866g 8%
Calories 67kcal 204kcal 7%
Vitamin B5 0.825mg 1.154mg 7%
Vitamin B3 1.22mg 2.192mg 6%
Sodium 13mg 117mg 5%
Monounsaturated fat 0.052g 2.129g 5%
Zinc 0.89mg 1.28mg 4%
Carbs 13.05g 1.92g 4%
Vitamin C 18.8mg 16.4mg 3%
Potassium 307mg 283mg 1%
Calcium 15mg 28mg 1%
Net carbs 13.05g 1.92g N/A
Vitamin B6 0.191mg 0.185mg 0%
Tryptophan 0.064mg 0.375mg 0%
Threonine 0.258mg 1.305mg 0%
Isoleucine 0.273mg 1.465mg 0%
Leucine 0.442mg 2.509mg 0%
Lysine 0.35mg 2.179mg 0%
Methionine 0.064mg 0.71mg 0%
Phenylalanine 0.31mg 1.401mg 0%
Valine 0.316mg 1.676mg 0%
Histidine 0.172mg 0.778mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g 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
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +579.7%
Contains more WaterWater +35%
Contains more ProteinProtein +365.4%
Contains more FatsFats +1075.7%
Contains more OtherOther +173.7%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +3994.2%
Contains more Poly. FatPolyunsaturated fat +736.4%

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.