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  6. Navy bean raw vs. Swordfish

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

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What are the differences between navy bean raw and swordfish?

  • Navy bean raw is higher in copper, folate, and vitamin B1, yet swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
  • Swordfish's daily need coverage for selenium is 123% more.
  • Navy bean raw has 66 times more folate than swordfish. While navy bean raw has 132µg of folate, swordfish has only 2µg.
  • The glycemic index of swordfish is lower.

We used Beans, navy, mature seeds, sprouted, raw and Fish, swordfish, cooked, dry heat types in this article.

Infographic

Navy bean raw vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +188.6%
Contains more CalciumCalcium +150%
Contains more IronIron +328.9%
Contains more CopperCopper +673.9%
Contains more ZincZinc +14.1%
Contains less SodiumSodium -86.6%
Contains more ManganeseManganese +3038.5%
Contains more PotassiumPotassium +62.5%
Contains more PhosphorusPhosphorus +204%
Contains more SeleniumSelenium +11316.7%

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%
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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +338.2%
Contains more Vitamin B2Vitamin B2 +241.3%
Contains more Vitamin B5Vitamin B5 +97.8%
Contains more FolateFolate +6500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +658.5%
Contains more Vitamin B6Vitamin B6 +222%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Swordfish DV% diff.
Selenium 0.6µg 68.5µg 123%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 1.22mg 9.254mg 50%
Protein 6.15g 23.45g 35%
Copper 0.356mg 0.046mg 34%
Folate 132µg 2µg 33%
Vitamin B6 0.191mg 0.615mg 33%
Phosphorus 100mg 304mg 29%
Cholesterol 0mg 78mg 26%
Vitamin B1 0.39mg 0.089mg 25%
Vitamin C 18.8mg 0mg 21%
Iron 1.93mg 0.45mg 19%
Manganese 0.408mg 0.013mg 17%
Magnesium 101mg 35mg 16%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Vitamin B2 0.215mg 0.063mg 12%
Fats 0.7g 7.93g 11%
Monounsaturated fat 0.052g 3.544g 9%
Saturated fat 0.085g 1.911g 8%
Vitamin B5 0.825mg 0.417mg 8%
Polyunsaturated fat 0.407g 1.368g 6%
Potassium 307mg 499mg 6%
Calories 67kcal 172kcal 5%
Vitamin A 0µg 43µg 5%
Sodium 13mg 97mg 4%
Carbs 13.05g 0g 4%
Zinc 0.89mg 0.78mg 1%
Calcium 15mg 6mg 1%
Net carbs 13.05g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.064mg 0.265mg 0%
Threonine 0.258mg 1.035mg 0%
Isoleucine 0.273mg 1.088mg 0%
Leucine 0.442mg 1.919mg 0%
Lysine 0.35mg 2.168mg 0%
Methionine 0.064mg 0.699mg 0%
Phenylalanine 0.31mg 0.922mg 0%
Valine 0.316mg 1.216mg 0%
Histidine 0.172mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16%
Contains more OtherOther +163.9%
Contains more ProteinProtein +281.3%
Contains more FatsFats +1032.9%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +6715.4%
Contains more Poly. FatPolyunsaturated fat +236.1%

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.