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

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What are the main differences between navy bean raw and cinnamon?

  • Navy bean raw is richer in folate, vitamin B1, vitamin C, vitamin B2, magnesium, and vitamin B5, yet cinnamon is richer in manganese, calcium, iron, and zinc.
  • Cinnamon's daily need coverage for manganese is 742% higher.
  • Navy bean raw has 22 times more folate than cinnamon. Navy bean raw has 132µg of folate, while cinnamon has 6µg.

We used Beans, navy, mature seeds, sprouted, raw and Spices, cinnamon, ground types in this comparison.

Infographic

Navy bean raw vs Cinnamon 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 43% 301% 38% 312% 113% 50% 27% 1.3% 2278% 17%
Contains more MagnesiumMagnesium +68.3%
Contains more PhosphorusPhosphorus +56.3%
Contains more CalciumCalcium +6580%
Contains more PotassiumPotassium +40.4%
Contains more IronIron +331.1%
Contains more ZincZinc +105.6%
Contains less SodiumSodium -23.1%
Contains more ManganeseManganese +4180.9%
Contains more SeleniumSelenium +416.7%
~equal in Copper ~0.339mg

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 13% 5% 46% 0% 5.5% 9.5% 25% 21% 36% 0% 78% 4.5% 6%
Contains more Vitamin CVitamin C +394.7%
Contains more Vitamin B1Vitamin B1 +1672.7%
Contains more Vitamin B2Vitamin B2 +424.4%
Contains more Vitamin B5Vitamin B5 +130.4%
Contains more Vitamin B6Vitamin B6 +20.9%
Contains more FolateFolate +2100%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.332mg
~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
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
Contains more ProteinProtein +54.1%
Contains more WaterWater +648.1%
Contains more FatsFats +77.1%
Contains more CarbsCarbs +517.5%
Contains more OtherOther +278.9%

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
52% 37% 10%
Saturated fat: Sat. Fat 0.345 g
Monounsaturated fat: Mono. Fat 0.246 g
Polyunsaturated fat: Poly. Fat 0.068 g
Contains less Sat. FatSaturated fat -75.4%
Contains more Poly. FatPolyunsaturated fat +498.5%
Contains more Mono. FatMonounsaturated fat +373.1%

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 Cinnamon
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Cinnamon DV% diff.
Manganese 0.408mg 17.466mg 742%
Fiber 53.1g 212%
Calcium 15mg 1002mg 99%
Iron 1.93mg 8.32mg 80%
Folate 132µg 6µg 32%
Vitamin B1 0.39mg 0.022mg 31%
Vitamin K 31.2µg 26%
Carbs 13.05g 80.59g 23%
Vitamin C 18.8mg 3.8mg 17%
Vitamin E 2.32mg 15%
Vitamin B2 0.215mg 0.041mg 13%
Magnesium 101mg 60mg 10%
Vitamin B5 0.825mg 0.358mg 9%
Calories 67kcal 247kcal 9%
Zinc 0.89mg 1.83mg 9%
Phosphorus 100mg 64mg 5%
Selenium 0.6µg 3.1µg 5%
Protein 6.15g 3.99g 4%
Potassium 307mg 431mg 4%
Vitamin B6 0.191mg 0.158mg 3%
Choline 11mg 2%
Vitamin A 0µg 15µg 2%
Copper 0.356mg 0.339mg 2%
Polyunsaturated fat 0.407g 0.068g 2%
Fructose 1.11g 1%
Saturated fat 0.085g 0.345g 1%
Fats 0.7g 1.24g 1%
Vitamin B3 1.22mg 1.332mg 1%
Net carbs 13.05g 27.49g N/A
Sugar 2.17g N/A
Sodium 13mg 10mg 0%
Monounsaturated fat 0.052g 0.246g 0%
Tryptophan 0.064mg 0.049mg 0%
Threonine 0.258mg 0.136mg 0%
Isoleucine 0.273mg 0.146mg 0%
Leucine 0.442mg 0.253mg 0%
Lysine 0.35mg 0.243mg 0%
Methionine 0.064mg 0.078mg 0%
Phenylalanine 0.31mg 0.146mg 0%
Valine 0.316mg 0.224mg 0%
Histidine 0.172mg 0.117mg 0%
Omega-3 - ALA 0.011g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Cinnamon
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
19%
Cinnamon
Minerals Daily Need Coverage Score
42%
Navy bean raw
318%
Cinnamon

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 2.17g)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 0.26g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 39)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $2.7)
Which food contains less Sodium?
Cinnamon
Cinnamon contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/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.