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  6. Navy bean raw vs. Tomato

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

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A recap on differences between navy bean raw and tomatoes

  • Navy bean raw is higher in copper, vitamin B1, folate, magnesium, iron, vitamin B2, vitamin B5, manganese, and phosphorus, yet tomatoes are higher in vitamin A.
  • Navy bean raw covers your daily copper needs 33% more than tomatoes.
  • Navy bean raw contains 11 times more vitamin B2 than tomatoes. While navy bean raw contains 0.215mg of vitamin B2, tomatoes contain only 0.019mg.
  • The glycemic index of tomatoes is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Navy bean raw vs Tomato 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%
Tomato
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +818.2%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +29.5%
Contains more IronIron +614.8%
Contains more CopperCopper +503.4%
Contains more ZincZinc +423.5%
Contains more PhosphorusPhosphorus +316.7%
Contains more ManganeseManganese +257.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -61.5%

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%
Tomato
Tomato
4
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin CVitamin C +37.2%
Contains more Vitamin B1Vitamin B1 +954.1%
Contains more Vitamin B2Vitamin B2 +1031.6%
Contains more Vitamin B3Vitamin B3 +105.4%
Contains more Vitamin B5Vitamin B5 +827%
Contains more Vitamin B6Vitamin B6 +138.8%
Contains more FolateFolate +780%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Tomato DV% diff.
Copper 0.356mg 0.059mg 33%
Vitamin B1 0.39mg 0.037mg 29%
Folate 132µg 15µg 29%
Magnesium 101mg 11mg 21%
Iron 1.93mg 0.27mg 21%
Vitamin B5 0.825mg 0.089mg 15%
Vitamin B2 0.215mg 0.019mg 15%
Manganese 0.408mg 0.114mg 13%
Phosphorus 100mg 24mg 11%
Protein 6.15g 0.88g 11%
Vitamin B6 0.191mg 0.08mg 9%
Vitamin K 7.9µg 7%
Zinc 0.89mg 0.17mg 7%
Vitamin C 18.8mg 13.7mg 6%
Fiber 1.2g 5%
Vitamin A 0µg 42µg 5%
Vitamin B3 1.22mg 0.594mg 4%
Vitamin E 0.54mg 4%
Carbs 13.05g 3.89g 3%
Polyunsaturated fat 0.407g 0.083g 2%
Calories 67kcal 18kcal 2%
Fructose 1.37g 2%
Potassium 307mg 237mg 2%
Choline 6.7mg 1%
Fats 0.7g 0.2g 1%
Selenium 0.6µg 0µg 1%
Calcium 15mg 10mg 1%
Net carbs 13.05g 2.69g N/A
Sugar 2.63g N/A
Sodium 13mg 5mg 0%
Saturated fat 0.085g 0.028g 0%
Monounsaturated fat 0.052g 0.031g 0%
Tryptophan 0.064mg 0.006mg 0%
Threonine 0.258mg 0.027mg 0%
Isoleucine 0.273mg 0.018mg 0%
Leucine 0.442mg 0.025mg 0%
Lysine 0.35mg 0.027mg 0%
Methionine 0.064mg 0.006mg 0%
Phenylalanine 0.31mg 0.027mg 0%
Valine 0.316mg 0.018mg 0%
Histidine 0.172mg 0.014mg 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
Tomato
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +598.9%
Contains more FatsFats +250%
Contains more CarbsCarbs +235.5%
Contains more OtherOther +86.3%
Contains more WaterWater +19.4%

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
Tomato
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +67.7%
Contains more Poly. FatPolyunsaturated fat +390.4%
Contains less Sat. FatSaturated fat -67.1%

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.