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  6. Navy bean raw vs. Soft serve

Navy bean raw vs. Soft serve — In-Depth Nutrition Comparison

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Important differences between navy bean raw and soft serve

  • Navy bean raw has more copper, folate, vitamin B1, iron, magnesium, vitamin C, and manganese; however, soft serve has more vitamin B12.
  • Soft serve's daily need coverage for saturated fat is 37% more.
  • Navy bean raw has 82 times more manganese than soft serve. Navy bean raw has 0.408mg of manganese, while soft serve has 0.005mg.
  • Navy bean raw is lower in saturated fat.
  • Soft serve has a higher glycemic index than navy bean raw.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Ice cream, soft serve, chocolate.

Infographic

Navy bean raw vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +741.7%
Contains more PotassiumPotassium +73.4%
Contains more IronIron +819%
Contains more CopperCopper +1086.7%
Contains more ZincZinc +71.2%
Contains less SodiumSodium -78.7%
Contains more ManganeseManganese +8060%
Contains more CalciumCalcium +773.3%
Contains more PhosphorusPhosphorus +16%
Contains more SeleniumSelenium +400%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +2250%
Contains more Vitamin B1Vitamin B1 +695.9%
Contains more Vitamin B2Vitamin B2 +18.1%
Contains more Vitamin B3Vitamin B3 +1184.2%
Contains more Vitamin B5Vitamin B5 +63%
Contains more Vitamin B6Vitamin B6 +297.9%
Contains more FolateFolate +1366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Soft serve DV% diff.
Copper 0.356mg 0.03mg 36%
Saturated fat 0.085g 7.46g 34%
Folate 132µg 9µg 31%
Cholesterol 0mg 91mg 30%
Vitamin B1 0.39mg 0.049mg 28%
Iron 1.93mg 0.21mg 22%
Magnesium 101mg 12mg 21%
Vitamin B12 0µg 0.5µg 21%
Vitamin C 18.8mg 0.8mg 20%
Fats 0.7g 13g 19%
Vitamin A 0µg 162µg 18%
Manganese 0.408mg 0.005mg 18%
Calcium 15mg 131mg 12%
Vitamin B6 0.191mg 0.048mg 11%
Monounsaturated fat 0.052g 3.49g 9%
Calories 67kcal 222kcal 8%
Vitamin B3 1.22mg 0.095mg 7%
Vitamin B5 0.825mg 0.506mg 6%
Choline 26mg 5%
Protein 6.15g 4.1g 4%
Selenium 0.6µg 3µg 4%
Vitamin D 0µg 0.7µg 4%
Vitamin D 0IU 29IU 4%
Vitamin E 0.61mg 4%
Potassium 307mg 177mg 4%
Vitamin B2 0.215mg 0.182mg 3%
Zinc 0.89mg 0.52mg 3%
Fiber 0.7g 3%
Carbs 13.05g 22.2g 3%
Sodium 13mg 61mg 2%
Phosphorus 100mg 116mg 2%
Caffeine 2mg 1%
Vitamin K 0.9µg 1%
Net carbs 13.05g 21.5g N/A
Sugar 21.16g N/A
Polyunsaturated fat 0.407g 0.46g 0%
Tryptophan 0.064mg 0.048mg 0%
Threonine 0.258mg 0.169mg 0%
Isoleucine 0.273mg 0.215mg 0%
Leucine 0.442mg 0.353mg 0%
Lysine 0.35mg 0.296mg 0%
Methionine 0.064mg 0.091mg 0%
Phenylalanine 0.31mg 0.176mg 0%
Valine 0.316mg 0.241mg 0%
Histidine 0.172mg 0.099mg 0%

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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more ProteinProtein +50%
Contains more WaterWater +32.4%
Contains more FatsFats +1757.1%
Contains more CarbsCarbs +70.1%
~equal in Other ~0.9g

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +6611.5%
Contains more Poly. FatPolyunsaturated fat +13%

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.