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  6. Navy bean raw vs. Tomatillo

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

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Significant differences between navy bean raw and tomatillos

  • Navy bean raw has more folate, copper, vitamin B1, magnesium, iron, vitamin B2, vitamin B5, vitamin B6, and phosphorus; however, tomatillos are richer in manganese.
  • Tomatillos cover your daily manganese needs 6634% more than navy bean raw.
  • Tomatillos have 19 times less folate than navy bean raw. Navy bean raw has 132µg of folate, while tomatillos have 7µg.

Specific food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Tomatillos, raw.

Infographic

Navy bean raw vs Tomatillo 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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Contains more MagnesiumMagnesium +405%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +14.6%
Contains more IronIron +211.3%
Contains more CopperCopper +350.6%
Contains more ZincZinc +304.5%
Contains more PhosphorusPhosphorus +156.4%
Contains more SeleniumSelenium +20%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +37400%

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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
Contains more Vitamin CVitamin C +60.7%
Contains more Vitamin B1Vitamin B1 +786.4%
Contains more Vitamin B2Vitamin B2 +514.3%
Contains more Vitamin B5Vitamin B5 +450%
Contains more Vitamin B6Vitamin B6 +241.1%
Contains more FolateFolate +1785.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +51.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Tomatillo DV% diff.
Manganese 0.408mg 153mg 6634%
Copper 0.356mg 0.079mg 31%
Folate 132µg 7µg 31%
Vitamin B1 0.39mg 0.044mg 29%
Magnesium 101mg 20mg 19%
Iron 1.93mg 0.62mg 16%
Vitamin B5 0.825mg 0.15mg 14%
Vitamin B2 0.215mg 0.035mg 14%
Vitamin B6 0.191mg 0.056mg 10%
Protein 6.15g 0.96g 10%
Phosphorus 100mg 39mg 9%
Vitamin K 10.1µg 8%
Fiber 1.9g 8%
Vitamin C 18.8mg 11.7mg 8%
Zinc 0.89mg 0.22mg 6%
Vitamin B3 1.22mg 1.85mg 4%
Vitamin E 0.38mg 3%
Calories 67kcal 32kcal 2%
Carbs 13.05g 5.84g 2%
Vitamin A 0µg 6µg 1%
Sodium 13mg 1mg 1%
Potassium 307mg 268mg 1%
Calcium 15mg 7mg 1%
Choline 7.6mg 1%
Fats 0.7g 1.02g 0%
Net carbs 13.05g 3.94g N/A
Sugar 3.93g N/A
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.085g 0.139g 0%
Monounsaturated fat 0.052g 0.155g 0%
Polyunsaturated fat 0.407g 0.417g 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
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more ProteinProtein +540.6%
Contains more CarbsCarbs +123.5%
Contains more OtherOther +72.7%
Contains more FatsFats +45.7%
Contains more WaterWater +15.8%

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% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Contains less Sat. FatSaturated fat -38.8%
Contains more Mono. FatMonounsaturated fat +198.1%
~equal in Polyunsaturated fat ~0.417g

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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.