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  6. Navy bean raw vs. Rutabagas

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

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Differences between navy bean raw and rutabagas

  • Navy bean raw has more copper, folate, vitamin B1, magnesium, iron, vitamin B2, vitamin B5, manganese, and vitamin B6, while rutabagas have more vitamin C.
  • Navy bean raw's daily need coverage for copper is 36% higher.
  • Rutabagas contain 6 times less folate than navy bean raw. Navy bean raw contains 132µg of folate, while rutabagas contain 21µg.
  • Navy bean raw has a lower glycemic index. The glycemic index of navy bean raw is 39, while the glycemic index of rutabagas is 72.

The food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Rutabagas, raw.

Infographic

Navy bean raw vs Rutabagas 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.
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% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +405%
Contains more IronIron +338.6%
Contains more CopperCopper +1012.5%
Contains more ZincZinc +270.8%
Contains more PhosphorusPhosphorus +88.7%
Contains more ManganeseManganese +211.5%
Contains more CalciumCalcium +186.7%
Contains more SeleniumSelenium +16.7%
~equal in Potassium ~305mg
~equal in Sodium ~12mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +437.5%
Contains more Vitamin B3Vitamin B3 +74.3%
Contains more Vitamin B5Vitamin B5 +415.6%
Contains more Vitamin B6Vitamin B6 +91%
Contains more FolateFolate +528.6%
Contains more Vitamin CVitamin C +33%
~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 Rutabagas DV% diff.
Copper 0.356mg 0.032mg 36%
Folate 132µg 21µg 28%
Vitamin B1 0.39mg 0.09mg 25%
Magnesium 101mg 20mg 19%
Iron 1.93mg 0.44mg 19%
Vitamin B5 0.825mg 0.16mg 13%
Vitamin B2 0.215mg 0.04mg 13%
Manganese 0.408mg 0.131mg 12%
Protein 6.15g 1.08g 10%
Fiber 2.3g 9%
Vitamin C 18.8mg 25mg 7%
Vitamin B6 0.191mg 0.1mg 7%
Phosphorus 100mg 53mg 7%
Zinc 0.89mg 0.24mg 6%
Choline 14.1mg 3%
Calcium 15mg 43mg 3%
Vitamin B3 1.22mg 0.7mg 3%
Polyunsaturated fat 0.407g 0.088g 2%
Calories 67kcal 37kcal 2%
Fructose 1.61g 2%
Vitamin E 0.3mg 2%
Carbs 13.05g 8.62g 1%
Fats 0.7g 0.16g 1%
Net carbs 13.05g 6.32g N/A
Potassium 307mg 305mg 0%
Sugar 4.46g N/A
Starch 0.4g 0%
Sodium 13mg 12mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.085g 0.027g 0%
Monounsaturated fat 0.052g 0.025g 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +469.4%
Contains more FatsFats +337.5%
Contains more CarbsCarbs +51.4%
Contains more OtherOther +33.8%
Contains more WaterWater +13%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +108%
Contains more Poly. FatPolyunsaturated fat +362.5%
Contains less Sat. FatSaturated fat -68.2%

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.