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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 from 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.
Navy bean raw
Navy bean raw
7
:
3
Taco salad
Taco salad
Contains more Iron +67.8%
Contains more Magnesium +288.5%
Contains more Phosphorus +38.9%
Contains more Potassium +46.2%
Contains less Sodium -96.6%
Contains more Copper +215%
Contains more Manganese +144.3%
Contains more Calcium +546.7%
Contains more Zinc +52.8%
Contains more Selenium +266.7%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Taco salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 44% 19% 31% 19% 51% 38% 38% 22% 12%
Contains more Iron +67.8%
Contains more Magnesium +288.5%
Contains more Phosphorus +38.9%
Contains more Potassium +46.2%
Contains less Sodium -96.6%
Contains more Copper +215%
Contains more Manganese +144.3%
Contains more Calcium +546.7%
Contains more Zinc +52.8%
Contains more Selenium +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.
Navy bean raw
Navy bean raw
7
:
3
Taco salad
Taco salad
Contains more Vitamin C +944.4%
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +19.4%
Contains more Vitamin B5 +21.3%
Contains more Vitamin B6 +73.6%
Contains more Folate +214.3%
Contains more Vitamin A +7325%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 1.24
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Taco salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 0% 0% 6% 13% 42% 24% 41% 26% 32% 40% 0%
Contains more Vitamin C +944.4%
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +19.4%
Contains more Vitamin B5 +21.3%
Contains more Vitamin B6 +73.6%
Contains more Folate +214.3%
Contains more Vitamin A +7325%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 1.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
3
Taco salad
Taco salad
Contains more Fats +965.7%
Contains more Other +68.4%
Equal in Protein - 6.68
Equal in Carbs - 11.91
Equal in Water - 72.35
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Taco salad
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 Fats +965.7%
Contains more Other +68.4%
Equal in Protein - 6.68
Equal in Carbs - 11.91
Equal in Water - 72.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
1
:
2
Taco salad
Taco salad
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +4911.5%
Contains more Polyunsaturated fat +117%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Taco salad
50% 38% 13%
Saturated Fat: 3.446 g
Monounsaturated Fat: 2.606 g
Polyunsaturated fat: 0.883 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +4911.5%
Contains more Polyunsaturated fat +117%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Taco salad
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Taco salad Opinion
Net carbs 13.05g 11.91g Navy bean raw
Protein 6.15g 6.68g Taco salad
Fats 0.7g 7.46g Taco salad
Carbs 13.05g 11.91g Navy bean raw
Calories 67kcal 141kcal Taco salad
Calcium 15mg 97mg Taco salad
Iron 1.93mg 1.15mg Navy bean raw
Magnesium 101mg 26mg Navy bean raw
Phosphorus 100mg 72mg Navy bean raw
Potassium 307mg 210mg Navy bean raw
Sodium 13mg 385mg Navy bean raw
Zinc 0.89mg 1.36mg Taco salad
Copper 0.356mg 0.113mg Navy bean raw
Manganese 0.408mg 0.167mg Navy bean raw
Selenium 0.6µg 2.2µg Taco salad
Vitamin A 4IU 297IU Taco salad
Vitamin C 18.8mg 1.8mg Navy bean raw
Vitamin B1 0.39mg 0.05mg Navy bean raw
Vitamin B2 0.215mg 0.18mg Navy bean raw
Vitamin B3 1.22mg 1.24mg Taco salad
Vitamin B5 0.825mg 0.68mg Navy bean raw
Vitamin B6 0.191mg 0.11mg Navy bean raw
Folate 132µg 42µg Navy bean raw
Vitamin B12 0µg 0.32µg Taco salad
Tryptophan 0.064mg 0.075mg Taco salad
Threonine 0.258mg 0.254mg Navy bean raw
Isoleucine 0.273mg 0.311mg Taco salad
Leucine 0.442mg 0.549mg Taco salad
Lysine 0.35mg 0.486mg Taco salad
Methionine 0.064mg 0.145mg Taco salad
Phenylalanine 0.31mg 0.277mg Navy bean raw
Valine 0.316mg 0.343mg Taco salad
Histidine 0.172mg 0.201mg Taco salad
Cholesterol 0mg 22mg Navy bean raw
Saturated Fat 0.085g 3.446g Navy bean raw
Monounsaturated Fat 0.052g 2.606g Taco salad
Polyunsaturated fat 0.407g 0.883g Taco salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Taco salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Navy bean raw
20%
Taco salad
Minerals Daily Need Coverage Score
42%
Navy bean raw
30%
Taco salad

Comparison summary

Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 39)
Which food is cheaper?
Taco salad
Taco salad is cheaper (difference - $1.3)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 372mg)
Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 3.361g)
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.