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  6. Navy bean raw vs. Spread

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

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How are navy bean raw and spread different?

  • Navy bean raw is higher in folate, copper, magnesium, vitamin C, vitamin B1, and manganese; however, spread is richer in vitamin B12 and selenium.
  • Daily need coverage for vitamin B12 for spread is 47% higher.
  • Navy bean raw has less saturated fat.
  • Spread has a lower glycemic index (0) than navy bean raw (39).

Beans, navy, mature seeds, sprouted, raw and Sandwich spread, pork, beef are the varieties used in this article.

Infographic

Navy bean raw vs Spread 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%
Spread
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +1162.5%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +179.1%
Contains more IronIron +144.3%
Contains more CopperCopper +173.8%
Contains more PhosphorusPhosphorus +69.5%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +1469.2%
Contains more ZincZinc +14.6%
Contains more SeleniumSelenium +1516.7%

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%
Spread
Spread
7
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B2Vitamin B2 +60.4%
Contains more Vitamin B5Vitamin B5 +91.9%
Contains more Vitamin B6Vitamin B6 +59.2%
Contains more FolateFolate +6500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Spread DV% diff.
Vitamin B12 0µg 1.12µg 47%
Sodium 13mg 1013mg 43%
Folate 132µg 2µg 33%
Saturated fat 0.085g 5.977g 27%
Fats 0.7g 17.34g 26%
Copper 0.356mg 0.13mg 25%
Magnesium 101mg 8mg 22%
Vitamin C 18.8mg 0mg 21%
Monounsaturated fat 0.052g 7.584g 19%
Vitamin B1 0.39mg 0.172mg 18%
Selenium 0.6µg 9.7µg 17%
Manganese 0.408mg 0.026mg 17%
Iron 1.93mg 0.79mg 14%
Polyunsaturated fat 0.407g 2.565g 14%
Cholesterol 0mg 38mg 13%
Vitamin E 1.74mg 12%
Choline 62.3mg 11%
Vitamin B5 0.825mg 0.43mg 8%
Calories 67kcal 235kcal 8%
Phosphorus 100mg 59mg 6%
Vitamin B2 0.215mg 0.134mg 6%
Potassium 307mg 110mg 6%
Vitamin B6 0.191mg 0.12mg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin A 0µg 26µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B3 1.22mg 1.73mg 3%
Protein 6.15g 7.66g 3%
Zinc 0.89mg 1.02mg 1%
Fiber 0.2g 1%
Vitamin K 1.6µg 1%
Carbs 13.05g 11.94g 0%
Net carbs 13.05g 11.74g N/A
Calcium 15mg 12mg 0%
Tryptophan 0.064mg 0.082mg 0%
Threonine 0.258mg 0.334mg 0%
Isoleucine 0.273mg 0.334mg 0%
Leucine 0.442mg 0.6mg 0%
Lysine 0.35mg 0.663mg 0%
Methionine 0.064mg 0.196mg 0%
Phenylalanine 0.31mg 0.301mg 0%
Valine 0.316mg 0.356mg 0%
Histidine 0.172mg 0.279mg 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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more WaterWater +31.3%
Contains more ProteinProtein +24.6%
Contains more FatsFats +2377.1%
Contains more OtherOther +192.6%
~equal in Carbs ~11.94g

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +14484.6%
Contains more Poly. FatPolyunsaturated fat +530.2%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.