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  6. Navy bean raw vs. Strudel

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

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The main differences between navy bean raw and strudel

  • Navy bean raw is richer in magnesium, yet strudel is richer in vitamin B12, iron, calcium, vitamin A, vitamin B6, vitamin B3, phosphorus, and vitamin B2.
  • Daily need coverage for vitamin B12 for strudel is 67% higher.
  • Navy bean raw contains 8 times more magnesium than strudel. Navy bean raw contains 101mg of magnesium, while strudel contains 13mg.
  • Navy bean raw contains less sodium.
  • Navy bean raw has a lower glycemic index than strudel.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel.

Infographic

Navy bean raw vs Strudel 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 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
Contains more MagnesiumMagnesium +676.9%
Contains more PotassiumPotassium +332.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +122.5%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1853.3%
Contains more IronIron +205.7%
Contains more PhosphorusPhosphorus +163%

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 0% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +78.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +109.3%
Contains more Vitamin B3Vitamin B3 +334.4%
Contains more Vitamin B6Vitamin B6 +177.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Strudel DV% diff.
Vitamin B12 0µg 1.6µg 67%
Iron 1.93mg 5.9mg 50%
Vitamin A 0µg 395µg 44%
Copper 0.356mg 40%
Sodium 13mg 691mg 29%
Calcium 15mg 293mg 28%
Polyunsaturated fat 0.407g 4.6g 28%
Vitamin B6 0.191mg 0.53mg 26%
Vitamin B3 1.22mg 5.3mg 26%
Phosphorus 100mg 263mg 23%
Magnesium 101mg 13mg 21%
Vitamin C 18.8mg 21%
Vitamin B2 0.215mg 0.45mg 18%
Manganese 0.408mg 18%
Vitamin B5 0.825mg 17%
Fats 0.7g 11g 16%
Folate 132µg 74µg 15%
Calories 67kcal 318kcal 13%
Carbs 13.05g 50g 12%
Saturated fat 0.085g 2.7g 12%
Potassium 307mg 71mg 7%
Monounsaturated fat 0.052g 2.8g 7%
Fiber 1.2g 5%
Zinc 0.89mg 0.4mg 4%
Cholesterol 0mg 12mg 4%
Protein 6.15g 5g 2%
Selenium 0.6µg 1%
Net carbs 13.05g 48.8g N/A
Vitamin D 0IU 1IU 0%
Sugar 16.8g N/A
Vitamin B1 0.39mg 0.39mg 0%
Trans fat 0g 0.2g N/A
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 g
Contains more ProteinProtein +23%
Contains more WaterWater +171.1%
Contains more FatsFats +1471.4%
Contains more CarbsCarbs +283.1%
Contains more OtherOther +405.3%

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
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +5284.6%
Contains more Poly. FatPolyunsaturated fat +1030.2%

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

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.