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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 for 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.
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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +381%
Contains more IronIron +60.8%
Contains more CopperCopper +304.5%
Contains more ZincZinc +122.5%
Contains more PhosphorusPhosphorus +66.7%
Contains more ManganeseManganese +39.7%
Contains more CalciumCalcium +146.7%
Contains more SeleniumSelenium +100%
~equal in Potassium ~334mg
~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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin CVitamin C +135%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +975%
Contains more Vitamin B3Vitamin B3 +510%
Contains more Vitamin B5Vitamin B5 +184.5%
Contains more FolateFolate +288.2%
Contains more Vitamin B6Vitamin B6 +80.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 ProteinProtein +146%
Contains more FatsFats +600%
Contains more OtherOther +18.8%
Contains more CarbsCarbs +28.7%
~equal in Water ~79.8g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +271.4%
Contains more Poly. FatPolyunsaturated fat +943.6%
Contains less Sat. FatSaturated 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 DV% diff.
Copper 0.356mg 0.088mg 30%
Vitamin B1 0.39mg 0.06mg 28%
Folate 132µg 34µg 25%
Magnesium 101mg 21mg 19%
Vitamin B2 0.215mg 0.02mg 15%
Fiber 3.2g 13%
Vitamin C 18.8mg 8mg 12%
Vitamin B6 0.191mg 0.345mg 12%
Vitamin B5 0.825mg 0.29mg 11%
Iron 1.93mg 1.2mg 9%
Protein 6.15g 2.5g 7%
Vitamin B3 1.22mg 0.2mg 6%
Phosphorus 100mg 60mg 6%
Manganese 0.408mg 0.292mg 5%
Zinc 0.89mg 0.4mg 4%
Calcium 15mg 37mg 2%
Polyunsaturated fat 0.407g 0.039g 2%
Choline 11.3mg 2%
Vitamin K 0.8µg 1%
Selenium 0.6µg 1.2µg 1%
Fats 0.7g 0.1g 1%
Potassium 307mg 334mg 1%
Carbs 13.05g 16.8g 1%
Calories 67kcal 72kcal 0%
Net carbs 13.05g 13.6g N/A
Sugar 7.87g N/A
Sodium 13mg 12mg 0%
Vitamin E 0.04mg 0%
Saturated fat 0.085g 0.017g 0%
Monounsaturated fat 0.052g 0.014g 0%
Tryptophan 0.064mg 0.028mg 0%
Threonine 0.258mg 0.098mg 0%
Isoleucine 0.273mg 0.106mg 0%
Leucine 0.442mg 0.149mg 0%
Lysine 0.35mg 0.125mg 0%
Methionine 0.064mg 0.027mg 0%
Phenylalanine 0.31mg 0.081mg 0%
Valine 0.316mg 0.11mg 0%
Histidine 0.172mg 0.043mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Shallot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Navy bean raw
14%
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.