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  6. Navy bean raw vs. Maple syrup

Navy bean raw vs. Maple syrup — In-Depth Nutrition Comparison

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How are navy bean raw and maple syrup different?

  • Navy bean raw is higher in copper, folate, vitamin B1, iron, vitamin C, magnesium, vitamin B5, and vitamin B6; however, maple syrup is richer in manganese and vitamin B2.
  • Daily need coverage for manganese for maple syrup is 109% higher.
  • Navy bean raw has a lower glycemic index (39) than maple syrup (54).

Beans, navy, mature seeds, sprouted, raw and Syrups, maple are the varieties used in this article.

Infographic

Navy bean raw vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +381%
Contains more PotassiumPotassium +44.8%
Contains more IronIron +1654.5%
Contains more CopperCopper +1877.8%
Contains more PhosphorusPhosphorus +4900%
Contains more CalciumCalcium +580%
Contains more ZincZinc +65.2%
Contains more ManganeseManganese +612.7%
~equal in Sodium ~12mg
~equal in Selenium ~0.6µg

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% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +490.9%
Contains more Vitamin B3Vitamin B3 +1406.2%
Contains more Vitamin B5Vitamin B5 +2191.7%
Contains more Vitamin B6Vitamin B6 +9450%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +490.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Maple syrup DV% diff.
Manganese 0.408mg 2.908mg 109%
Vitamin B2 0.215mg 1.27mg 81%
Copper 0.356mg 0.018mg 38%
Folate 132µg 0µg 33%
Vitamin B1 0.39mg 0.066mg 27%
Iron 1.93mg 0.11mg 23%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 21mg 19%
Carbs 13.05g 67.04g 18%
Vitamin B5 0.825mg 0.036mg 16%
Vitamin B6 0.191mg 0.002mg 15%
Phosphorus 100mg 2mg 14%
Protein 6.15g 0.04g 12%
Calories 67kcal 260kcal 10%
Calcium 15mg 102mg 9%
Vitamin B3 1.22mg 0.081mg 7%
Zinc 0.89mg 1.47mg 5%
Polyunsaturated fat 0.407g 0.017g 3%
Potassium 307mg 212mg 3%
Fructose 0.52g 1%
Fats 0.7g 0.06g 1%
Net carbs 13.05g 67.04g N/A
Sugar 60.46g N/A
Sodium 13mg 12mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.085g 0.007g 0%
Choline 1.6mg 0%
Monounsaturated fat 0.052g 0.011g 0%
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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +15275%
Contains more FatsFats +1066.7%
Contains more WaterWater +144.4%
Contains more OtherOther +102.1%
Contains more CarbsCarbs +413.7%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +372.7%
Contains more Poly. FatPolyunsaturated fat +2294.1%
Contains less Sat. FatSaturated fat -91.8%

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.