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  6. Navy bean raw vs. Surimi

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

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A recap on differences between navy bean raw and surimi

  • Navy bean raw is higher in copper, folate, vitamin B1, vitamin C, iron, manganese, and vitamin B5, yet surimi is higher in vitamin B12, selenium, and phosphorus.
  • Surimi covers your daily vitamin B12 needs 67% more than navy bean raw.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Fish, surimi.

Infographic

Navy bean raw vs Surimi 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%
Surimi
Surimi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more MagnesiumMagnesium +134.9%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +174.1%
Contains more IronIron +642.3%
Contains more CopperCopper +1012.5%
Contains more ZincZinc +169.7%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +3609.1%
Contains more PhosphorusPhosphorus +182%
Contains more SeleniumSelenium +4583.3%

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%
Surimi
Surimi
4
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B2Vitamin B2 +923.8%
Contains more Vitamin B3Vitamin B3 +454.5%
Contains more Vitamin B5Vitamin B5 +1078.6%
Contains more Vitamin B6Vitamin B6 +536.7%
Contains more FolateFolate +6500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Surimi DV% diff.
Vitamin B12 0µg 1.6µg 67%
Selenium 0.6µg 28.1µg 50%
Copper 0.356mg 0.032mg 36%
Folate 132µg 2µg 33%
Vitamin B1 0.39mg 0.02mg 31%
Phosphorus 100mg 282mg 26%
Iron 1.93mg 0.26mg 21%
Vitamin C 18.8mg 0mg 21%
Protein 6.15g 15.18g 18%
Manganese 0.408mg 0.011mg 17%
Vitamin B5 0.825mg 0.07mg 15%
Vitamin B2 0.215mg 0.021mg 15%
Magnesium 101mg 43mg 14%
Vitamin B6 0.191mg 0.03mg 12%
Cholesterol 0mg 30mg 10%
Potassium 307mg 112mg 6%
Sodium 13mg 143mg 6%
Vitamin B3 1.22mg 0.22mg 6%
Zinc 0.89mg 0.33mg 5%
Vitamin E 0.63mg 4%
Calories 67kcal 99kcal 2%
Vitamin A 0µg 20µg 2%
Carbs 13.05g 6.85g 2%
Calcium 15mg 9mg 1%
Fats 0.7g 0.9g 0%
Net carbs 13.05g 6.85g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.085g 0.191g 0%
Monounsaturated fat 0.052g 0.149g 0%
Polyunsaturated fat 0.407g 0.443g 0%
Tryptophan 0.064mg 0.092mg 0%
Threonine 0.258mg 0.734mg 0%
Isoleucine 0.273mg 0.709mg 0%
Leucine 0.442mg 1.202mg 0%
Lysine 0.35mg 1.387mg 0%
Methionine 0.064mg 0.515mg 0%
Phenylalanine 0.31mg 0.595mg 0%
Valine 0.316mg 0.77mg 0%
Histidine 0.172mg 0.35mg 0%
Omega-3 - EPA 0.157g N/A
Omega-3 - DHA 0.241g N/A
Omega-3 - DPA 0.014g N/A

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
Surimi
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more CarbsCarbs +90.5%
Contains more OtherOther +30.1%
Contains more ProteinProtein +146.8%
Contains more FatsFats +28.6%
~equal in Water ~76.34g

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
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains less Sat. FatSaturated fat -55.5%
Contains more Mono. FatMonounsaturated fat +186.5%
~equal in Polyunsaturated fat ~0.443g

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.