Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Navy bean raw
  5. Compare
  6. Navy bean raw vs. Taro

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

Compare

The main differences between navy bean raw and taro

  • Navy bean raw is richer in folate, vitamin B1, copper, iron, magnesium, vitamin C, vitamin B2, and vitamin B5, yet taro is richer in potassium and vitamin B6.
  • Daily need coverage for folate for navy bean raw is 28% higher.
  • Navy bean raw contains 9 times more vitamin B2 than taro. Navy bean raw contains 0.215mg of vitamin B2, while taro contains 0.025mg.
  • Navy bean raw has a lower glycemic index than taro.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Taro, raw.

Infographic

Navy bean raw vs Taro 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%
Taro
Taro
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more MagnesiumMagnesium +206.1%
Contains more IronIron +250.9%
Contains more CopperCopper +107%
Contains more ZincZinc +287%
Contains more PhosphorusPhosphorus +19%
Contains more CalciumCalcium +186.7%
Contains more PotassiumPotassium +92.5%
Contains less SodiumSodium -15.4%
Contains more SeleniumSelenium +16.7%
~equal in Manganese ~0.383mg

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%
Taro
Taro
5
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin CVitamin C +317.8%
Contains more Vitamin B1Vitamin B1 +310.5%
Contains more Vitamin B2Vitamin B2 +760%
Contains more Vitamin B3Vitamin B3 +103.3%
Contains more Vitamin B5Vitamin B5 +172.3%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +48.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Taro DV% diff.
Folate 132µg 22µg 28%
Vitamin B1 0.39mg 0.095mg 25%
Copper 0.356mg 0.172mg 20%
Iron 1.93mg 0.55mg 17%
Vitamin C 18.8mg 4.5mg 16%
Magnesium 101mg 33mg 16%
Fiber 4.1g 16%
Vitamin E 2.38mg 16%
Vitamin B2 0.215mg 0.025mg 15%
Vitamin B5 0.825mg 0.303mg 10%
Protein 6.15g 1.5g 9%
Potassium 307mg 591mg 8%
Vitamin B6 0.191mg 0.283mg 7%
Zinc 0.89mg 0.23mg 6%
Carbs 13.05g 26.46g 4%
Vitamin B3 1.22mg 0.6mg 4%
Choline 17.3mg 3%
Calcium 15mg 43mg 3%
Polyunsaturated fat 0.407g 0.083g 2%
Calories 67kcal 112kcal 2%
Phosphorus 100mg 84mg 2%
Fats 0.7g 0.2g 1%
Manganese 0.408mg 0.383mg 1%
Vitamin K 1µg 1%
Net carbs 13.05g 22.36g N/A
Sugar 0.4g N/A
Sodium 13mg 11mg 0%
Vitamin A 0µg 4µg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.085g 0.041g 0%
Monounsaturated fat 0.052g 0.016g 0%
Tryptophan 0.064mg 0.023mg 0%
Threonine 0.258mg 0.069mg 0%
Isoleucine 0.273mg 0.054mg 0%
Leucine 0.442mg 0.111mg 0%
Lysine 0.35mg 0.067mg 0%
Methionine 0.064mg 0.02mg 0%
Phenylalanine 0.31mg 0.082mg 0%
Valine 0.316mg 0.082mg 0%
Histidine 0.172mg 0.034mg 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
Taro
Taro
2
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +310%
Contains more FatsFats +250%
Contains more WaterWater +12%
Contains more CarbsCarbs +102.8%
Contains more OtherOther +26.3%

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
Taro
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +390.4%
Contains less Sat. FatSaturated fat -51.8%

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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.