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  6. Navy bean raw vs. Salsa

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

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The main differences between Navy bean raw and Salsa

  • Navy bean raw is richer than Salsa in Copper, Vitamin B1, Folate, Magnesium, Vitamin C, Vitamin B2, Phosphorus, and Zinc.
  • Daily need coverage for Copper from Navy bean raw is 29% higher.
  • Navy bean raw contains 8 times more Vitamin B1 than Salsa. Navy bean raw contains 0.39mg of Vitamin B1, while Salsa contains 0.05mg.
  • Navy bean raw contains less Sodium.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and USDA Commodity, salsa.

Infographic

Navy bean raw vs Salsa 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.
Navy bean raw
Navy bean raw
9
:
1
Salsa
Salsa
Contains more Calcium +25%
Contains more Magnesium +531.3%
Contains more Phosphorus +233.3%
Contains more Potassium +13.7%
Contains less Sodium -97%
Contains more Zinc +423.5%
Contains more Copper +270.8%
Contains more Selenium +50%
Contains more Iron +16.1%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Contains more Calcium +25%
Contains more Magnesium +531.3%
Contains more Phosphorus +233.3%
Contains more Potassium +13.7%
Contains less Sodium -97%
Contains more Zinc +423.5%
Contains more Copper +270.8%
Contains more Selenium +50%
Contains more Iron +16.1%

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.
Navy bean raw
Navy bean raw
8
:
1
Salsa
Salsa
Contains more Vitamin C +370%
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +616.7%
Contains more Vitamin B3 +13%
Contains more Vitamin B6 +28.2%
Contains more Folate +594.7%
Contains more Vitamin A +13650%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Salsa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
Contains more Vitamin C +370%
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +616.7%
Contains more Vitamin B3 +13%
Contains more Vitamin B6 +28.2%
Contains more Folate +594.7%
Contains more Vitamin A +13650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
3
:
2
Salsa
Salsa
Contains more Protein +310%
Contains more Fats +250%
Contains more Carbs +86.4%
Contains more Water +13.3%
Contains more Other +68.4%
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Salsa
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more Protein +310%
Contains more Fats +250%
Contains more Carbs +86.4%
Contains more Water +13.3%
Contains more Other +68.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
1
Salsa
Salsa
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +280.4%
Contains less Saturated Fat -65.9%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +280.4%
Contains less Saturated Fat -65.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Salsa
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Salsa Opinion
Net carbs 13.05g 5.6g Navy bean raw
Protein 6.15g 1.5g Navy bean raw
Fats 0.7g 0.2g Navy bean raw
Carbs 13.05g 7g Navy bean raw
Calories 67kcal 36kcal Navy bean raw
Fiber 1.4g Salsa
Calcium 15mg 12mg Navy bean raw
Iron 1.93mg 2.24mg Salsa
Magnesium 101mg 16mg Navy bean raw
Phosphorus 100mg 30mg Navy bean raw
Potassium 307mg 270mg Navy bean raw
Sodium 13mg 430mg Navy bean raw
Zinc 0.89mg 0.17mg Navy bean raw
Copper 0.356mg 0.096mg Navy bean raw
Manganese 0.408mg Navy bean raw
Selenium 0.6µg 0.4µg Navy bean raw
Vitamin A 4IU 550IU Salsa
Vitamin A RAE 0µg 28µg Salsa
Vitamin C 18.8mg 4mg Navy bean raw
Vitamin B1 0.39mg 0.05mg Navy bean raw
Vitamin B2 0.215mg 0.03mg Navy bean raw
Vitamin B3 1.22mg 1.08mg Navy bean raw
Vitamin B5 0.825mg Navy bean raw
Vitamin B6 0.191mg 0.149mg Navy bean raw
Folate 132µg 19µg Navy bean raw
Tryptophan 0.064mg Navy bean raw
Threonine 0.258mg Navy bean raw
Isoleucine 0.273mg Navy bean raw
Leucine 0.442mg Navy bean raw
Lysine 0.35mg Navy bean raw
Methionine 0.064mg Navy bean raw
Phenylalanine 0.31mg Navy bean raw
Valine 0.316mg Navy bean raw
Histidine 0.172mg Navy bean raw
Saturated Fat 0.085g 0.029g Salsa
Monounsaturated Fat 0.052g 0.016g Navy bean raw
Polyunsaturated fat 0.407g 0.107g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Salsa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Navy bean raw
11%
Salsa
Minerals Daily Need Coverage Score
42%
Navy bean raw
23%
Salsa

Comparison summary

Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 39)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $1.3)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 417mg)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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

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.