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  6. Navy bean raw vs. Fish sandwich

Navy bean raw vs. Fish sandwich — In-Depth Nutrition Comparison

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Differences between navy bean raw and fish sandwiches

  • Navy bean raw has more copper, folate, vitamin C, magnesium, and vitamin B1, while fish sandwiches have more selenium and vitamin B12.
  • Fish sandwiches' daily need coverage for selenium is 32% higher.
  • Fish sandwiches contain 10 times less vitamin C than navy bean raw. Navy bean raw contains 18.8mg of vitamin C, while fish sandwiches contain 1.8mg.
  • The amount of saturated fat in navy bean raw is lower.
  • Navy bean raw has a lower glycemic index. The glycemic index of navy bean raw is 39, while the glycemic index of fish sandwiches is 56.

The food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Fast foods, fish sandwich, with tartar sauce.

Infographic

Navy bean raw vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +304%
Contains more PotassiumPotassium +49%
Contains more IronIron +28.7%
Contains more CopperCopper +374.7%
Contains more ZincZinc +81.6%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +54.5%
Contains more CalciumCalcium +146.7%
Contains more PhosphorusPhosphorus +16%
Contains more SeleniumSelenium +2900%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +944.4%
Contains more Vitamin B1Vitamin B1 +85.7%
Contains more Vitamin B2Vitamin B2 +53.6%
Contains more Vitamin B5Vitamin B5 +123%
Contains more Vitamin B6Vitamin B6 +172.9%
Contains more FolateFolate +187%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +76.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Fish sandwich DV% diff.
Polyunsaturated fat 0.407g 6.257g 39%
Selenium 0.6µg 18µg 32%
Copper 0.356mg 0.075mg 31%
Vitamin B12 0µg 0.68µg 28%
Sodium 13mg 602mg 26%
Folate 132µg 46µg 22%
Vitamin C 18.8mg 1.8mg 19%
Fats 0.7g 12.45g 18%
Magnesium 101mg 25mg 18%
Vitamin B1 0.39mg 0.21mg 15%
Cholesterol 0mg 35mg 12%
Vitamin K 13.6µg 11%
Calories 67kcal 257kcal 10%
Vitamin B5 0.825mg 0.37mg 9%
Vitamin B6 0.191mg 0.07mg 9%
Saturated fat 0.085g 1.949g 8%
Protein 6.15g 10.29g 8%
Manganese 0.408mg 0.264mg 6%
Vitamin B3 1.22mg 2.15mg 6%
Monounsaturated fat 0.052g 2.595g 6%
Vitamin B2 0.215mg 0.14mg 6%
Iron 1.93mg 1.5mg 5%
Carbs 13.05g 26.69g 5%
Choline 28.9mg 5%
Vitamin E 0.55mg 4%
Fiber 1g 4%
Zinc 0.89mg 0.49mg 4%
Potassium 307mg 206mg 3%
Fructose 1.47g 2%
Calcium 15mg 37mg 2%
Phosphorus 100mg 116mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin A 0µg 6µg 1%
Vitamin D 0IU 9IU 1%
Net carbs 13.05g 25.69g N/A
Sugar 3.53g N/A
Trans fat 0g 0.08g 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 - EPA 0.029g N/A
Omega-3 - DHA 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +63.4%
Contains more ProteinProtein +67.3%
Contains more FatsFats +1678.6%
Contains more CarbsCarbs +104.5%
Contains more OtherOther +124.2%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +4890.4%
Contains more Poly. FatPolyunsaturated fat +1437.3%

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.