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  6. Navy bean raw vs. Taco salad

Navy bean raw vs. Taco salad — In-Depth Nutrition Comparison

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How are navy bean raw and taco salad different?

  • Navy bean raw is higher in vitamin B1, copper, folate, vitamin C, magnesium, manganese, and iron; however, taco salad is richer in vitamin B12.
  • Daily need coverage for vitamin B1 for navy bean raw is 28% higher.
  • Navy bean raw contains 10 times more vitamin C than taco salad. While navy bean raw contains 18.8mg of vitamin C, taco salad contains only 1.8mg.
  • Navy bean raw has less sodium.

Beans, navy, mature seeds, sprouted, raw and Fast foods, taco salad are the varieties used in this article.

Infographic

Navy bean raw vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +288.5%
Contains more PotassiumPotassium +46.2%
Contains more IronIron +67.8%
Contains more CopperCopper +215%
Contains more PhosphorusPhosphorus +38.9%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +144.3%
Contains more CalciumCalcium +546.7%
Contains more ZincZinc +52.8%
Contains more SeleniumSelenium +266.7%

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin CVitamin C +944.4%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more Vitamin B5Vitamin B5 +21.3%
Contains more Vitamin B6Vitamin B6 +73.6%
Contains more FolateFolate +214.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.24mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Taco salad DV% diff.
Vitamin B1 0.39mg 0.05mg 28%
Copper 0.356mg 0.113mg 27%
Folate 132µg 42µg 23%
Vitamin C 18.8mg 1.8mg 19%
Magnesium 101mg 26mg 18%
Sodium 13mg 385mg 16%
Saturated fat 0.085g 3.446g 15%
Vitamin B12 0µg 0.32µg 13%
Manganese 0.408mg 0.167mg 10%
Iron 1.93mg 1.15mg 10%
Fats 0.7g 7.46g 10%
Calcium 15mg 97mg 8%
Cholesterol 0mg 22mg 7%
Vitamin B6 0.191mg 0.11mg 6%
Monounsaturated fat 0.052g 2.606g 6%
Zinc 0.89mg 1.36mg 4%
Phosphorus 100mg 72mg 4%
Choline 23.3mg 4%
Calories 67kcal 141kcal 4%
Polyunsaturated fat 0.407g 0.883g 3%
Vitamin B2 0.215mg 0.18mg 3%
Vitamin B5 0.825mg 0.68mg 3%
Selenium 0.6µg 2.2µg 3%
Potassium 307mg 210mg 3%
Protein 6.15g 6.68g 1%
Carbs 13.05g 11.91g 0%
Net carbs 13.05g 11.91g N/A
Vitamin B3 1.22mg 1.24mg 0%
Tryptophan 0.064mg 0.075mg 0%
Threonine 0.258mg 0.254mg 0%
Isoleucine 0.273mg 0.311mg 0%
Leucine 0.442mg 0.549mg 0%
Lysine 0.35mg 0.486mg 0%
Methionine 0.064mg 0.145mg 0%
Phenylalanine 0.31mg 0.277mg 0%
Valine 0.316mg 0.343mg 0%
Histidine 0.172mg 0.201mg 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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more FatsFats +965.7%
Contains more OtherOther +68.4%
~equal in Protein ~6.68g
~equal in Carbs ~11.91g
~equal in Water ~72.35g

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +4911.5%
Contains more Poly. FatPolyunsaturated fat +117%

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.