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  6. Navy bean raw vs. Saffron

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

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Summary of differences between navy bean raw and saffron

  • Navy bean raw has more vitamin B1 and folate; however, saffron is higher in manganese, iron, vitamin C, vitamin B6, potassium, magnesium, phosphorus, and vitamin A.
  • Saffron covers your daily need for manganese, 1217% more than navy bean raw.
  • Navy bean raw has 3 times more vitamin B1 than saffron. While navy bean raw has 0.39mg of vitamin B1, saffron has only 0.115mg.
  • The glycemic index of saffron is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Spices, saffron.

Infographic

Navy bean raw vs Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains less SodiumSodium -91.2%
Contains more MagnesiumMagnesium +161.4%
Contains more CalciumCalcium +640%
Contains more PotassiumPotassium +461.6%
Contains more IronIron +475.1%
Contains more ZincZinc +22.5%
Contains more PhosphorusPhosphorus +152%
Contains more ManganeseManganese +6862.7%
Contains more SeleniumSelenium +833.3%
~equal in Copper ~0.328mg

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +41.9%
Contains more Vitamin CVitamin C +329.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin B3Vitamin B3 +19.7%
Contains more Vitamin B6Vitamin B6 +428.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Saffron DV% diff.
Manganese 0.408mg 28.408mg 1217%
Iron 1.93mg 11.1mg 115%
Vitamin C 18.8mg 80.8mg 69%
Vitamin B6 0.191mg 1.01mg 63%
Potassium 307mg 1724mg 42%
Magnesium 101mg 264mg 39%
Vitamin B1 0.39mg 0.115mg 23%
Phosphorus 100mg 252mg 22%
Vitamin B5 0.825mg 17%
Carbs 13.05g 65.37g 17%
Fiber 3.9g 16%
Calories 67kcal 310kcal 12%
Polyunsaturated fat 0.407g 2.067g 11%
Protein 6.15g 11.43g 11%
Folate 132µg 93µg 10%
Calcium 15mg 111mg 10%
Selenium 0.6µg 5.6µg 9%
Fats 0.7g 5.85g 8%
Saturated fat 0.085g 1.586g 7%
Sodium 13mg 148mg 6%
Vitamin B2 0.215mg 0.267mg 4%
Vitamin A 0µg 27µg 3%
Copper 0.356mg 0.328mg 3%
Zinc 0.89mg 1.09mg 2%
Vitamin B3 1.22mg 1.46mg 2%
Monounsaturated fat 0.052g 0.429g 1%
Net carbs 13.05g 61.47g N/A
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%
Omega-3 - DPA 0.006g 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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more WaterWater +565.1%
Contains more ProteinProtein +85.9%
Contains more FatsFats +735.7%
Contains more CarbsCarbs +400.9%
Contains more OtherOther +473.7%

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +725%
Contains more Poly. FatPolyunsaturated fat +407.9%

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.