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  6. Navy bean raw vs. Tart

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

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A recap on differences between navy bean raw and tart

  • Navy bean raw is higher in copper, vitamin C, and magnesium, yet tart is higher in vitamin B2, selenium, vitamin A, iron, vitamin B3, and vitamin B6.
  • Navy bean raw covers your daily copper needs 31% more than tart.
  • Navy bean raw contains 5 times more vitamin C than tart. While navy bean raw contains 18.8mg of vitamin C, tart contains only 3.8mg.
  • The amount of sodium in navy bean raw is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Breakfast tart, low fat.

Infographic

Navy bean raw vs Tart 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%
Tart
Tart
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Contains more MagnesiumMagnesium +129.5%
Contains more PotassiumPotassium +365.2%
Contains more CopperCopper +387.7%
Contains more ZincZinc +217.9%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +193.3%
Contains more IronIron +77.2%
Contains more SeleniumSelenium +2050%
~equal in Phosphorus ~93mg

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%
Tart
Tart
7
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Contains more Vitamin CVitamin C +394.7%
Contains more Vitamin B1Vitamin B1 +36.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +32%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +155.3%
Contains more Vitamin B3Vitamin B3 +211.5%
Contains more Vitamin B6Vitamin B6 +99%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Tart DV% diff.
Vitamin A 0µg 285µg 32%
Copper 0.356mg 0.073mg 31%
Vitamin B2 0.215mg 0.549mg 26%
Selenium 0.6µg 12.9µg 22%
Carbs 13.05g 76.8g 21%
Iron 1.93mg 3.42mg 19%
Manganese 0.408mg 18%
Vitamin C 18.8mg 3.8mg 17%
Vitamin B5 0.825mg 17%
Vitamin B3 1.22mg 3.8mg 16%
Calories 67kcal 372kcal 15%
Sodium 13mg 361mg 15%
Vitamin B6 0.191mg 0.38mg 15%
Magnesium 101mg 44mg 14%
Vitamin B1 0.39mg 0.285mg 9%
Monounsaturated fat 0.052g 3.338g 8%
Fats 0.7g 5.99g 8%
Folate 132µg 100µg 8%
Potassium 307mg 66mg 7%
Zinc 0.89mg 0.28mg 6%
Fiber 1.5g 6%
Saturated fat 0.085g 1.393g 6%
Vitamin E 0.53mg 4%
Protein 6.15g 3.99g 4%
Polyunsaturated fat 0.407g 0.878g 3%
Calcium 15mg 44mg 3%
Choline 8.4mg 2%
Phosphorus 100mg 93mg 1%
Net carbs 13.05g 75.3g N/A
Sugar 4.87g N/A
Vitamin K 0.4µg 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
Tart
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more ProteinProtein +54.1%
Contains more WaterWater +557.4%
Contains more FatsFats +755.7%
Contains more CarbsCarbs +488.5%
Contains more OtherOther +24.2%

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
Tart
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +6319.2%
Contains more Poly. FatPolyunsaturated fat +115.7%

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.