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  6. Navy bean raw vs. Shallot

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

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Summary of differences between Navy bean raw and Shallot

  • Navy bean raw has more Copper, Vitamin B1, Folate, Magnesium, Vitamin B2, Vitamin C, Vitamin B5, Iron, and Vitamin B3, however, Shallot is higher in Vitamin B6.
  • Navy bean raw covers your daily need of Copper 30% more than Shallot.
  • Navy bean raw has 11 times more Vitamin B2 than Shallot. While Navy bean raw has 0.215mg of Vitamin B2, Shallot has only 0.02mg.

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

Infographic

Navy bean raw vs Shallot 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
6
:
4
Shallot
Shallot
Contains more Iron +60.8%
Contains more Magnesium +381%
Contains more Phosphorus +66.7%
Contains more Zinc +122.5%
Contains more Copper +304.5%
Contains more Manganese +39.7%
Contains more Calcium +146.7%
Contains more Selenium +100%
Equal in Potassium - 334
Equal in Sodium - 12
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Iron +60.8%
Contains more Magnesium +381%
Contains more Phosphorus +66.7%
Contains more Zinc +122.5%
Contains more Copper +304.5%
Contains more Manganese +39.7%
Contains more Calcium +146.7%
Contains more Selenium +100%
Equal in Potassium - 334
Equal in Sodium - 12

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
6
:
3
Shallot
Shallot
Contains more Vitamin C +135%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +510%
Contains more Vitamin B5 +184.5%
Contains more Folate +288.2%
Contains more Vitamin B6 +80.6%
Equal in Vitamin A - 4
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%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin C +135%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +510%
Contains more Vitamin B5 +184.5%
Contains more Folate +288.2%
Contains more Vitamin B6 +80.6%
Equal in Vitamin A - 4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
3
:
2
Shallot
Shallot
Contains more Protein +146%
Contains more Fats +600%
Contains more Other +18.8%
Contains more Carbs +28.7%
Equal in Water - 79.8
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
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Protein +146%
Contains more Fats +600%
Contains more Other +18.8%
Contains more Carbs +28.7%
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
1
Shallot
Shallot
Contains more Monounsaturated Fat +271.4%
Contains more Polyunsaturated fat +943.6%
Contains less Saturated Fat -80%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +271.4%
Contains more Polyunsaturated fat +943.6%
Contains less Saturated Fat -80%

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 Shallot
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Shallot Opinion
Net carbs 13.05g 13.6g Shallot
Protein 6.15g 2.5g Navy bean raw
Fats 0.7g 0.1g Navy bean raw
Carbs 13.05g 16.8g Shallot
Calories 67kcal 72kcal Shallot
Sugar 7.87g Navy bean raw
Fiber 3.2g Shallot
Calcium 15mg 37mg Shallot
Iron 1.93mg 1.2mg Navy bean raw
Magnesium 101mg 21mg Navy bean raw
Phosphorus 100mg 60mg Navy bean raw
Potassium 307mg 334mg Shallot
Sodium 13mg 12mg Shallot
Zinc 0.89mg 0.4mg Navy bean raw
Copper 0.356mg 0.088mg Navy bean raw
Manganese 0.408mg 0.292mg Navy bean raw
Selenium 0.6µg 1.2µg Shallot
Vitamin A 4IU 4IU
Vitamin E 0.04mg Shallot
Vitamin C 18.8mg 8mg Navy bean raw
Vitamin B1 0.39mg 0.06mg Navy bean raw
Vitamin B2 0.215mg 0.02mg Navy bean raw
Vitamin B3 1.22mg 0.2mg Navy bean raw
Vitamin B5 0.825mg 0.29mg Navy bean raw
Vitamin B6 0.191mg 0.345mg Shallot
Folate 132µg 34µg Navy bean raw
Vitamin K 0.8µg Shallot
Tryptophan 0.064mg 0.028mg Navy bean raw
Threonine 0.258mg 0.098mg Navy bean raw
Isoleucine 0.273mg 0.106mg Navy bean raw
Leucine 0.442mg 0.149mg Navy bean raw
Lysine 0.35mg 0.125mg Navy bean raw
Methionine 0.064mg 0.027mg Navy bean raw
Phenylalanine 0.31mg 0.081mg Navy bean raw
Valine 0.316mg 0.11mg Navy bean raw
Histidine 0.172mg 0.043mg Navy bean raw
Saturated Fat 0.085g 0.017g Shallot
Monounsaturated Fat 0.052g 0.014g Navy bean raw
Polyunsaturated fat 0.407g 0.039g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Shallot
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
15%
Shallot
Minerals Daily Need Coverage Score
42%
Navy bean raw
21%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.068g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 9)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $1)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 7.87g)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.