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  6. Navy bean raw vs. Vegetable

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

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Significant differences between navy bean raw and vegetable

  • Navy bean raw has more copper, folate, vitamin B1, magnesium, vitamin C, iron, vitamin B5, vitamin B6, and vitamin B2; however, vegetable is richer in vitamin A.
  • Vegetable covers your daily vitamin A needs 85% more than navy bean raw.
  • Vegetable has 7 times less folate than navy bean raw. Navy bean raw has 132µg of folate, while vegetable has 19µg.
  • Vegetable has a higher glycemic index. The glycemic index of vegetable is 66, while the glycemic index of navy bean raw is 39.

Specific food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Navy bean raw vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +359.1%
Contains more PotassiumPotassium +81.7%
Contains more IronIron +135.4%
Contains more CopperCopper +328.9%
Contains more ZincZinc +81.6%
Contains more PhosphorusPhosphorus +96.1%
Contains less SodiumSodium -62.9%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +66.7%
~equal in Manganese ~0.379mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +487.5%
Contains more Vitamin B1Vitamin B1 +449.3%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B3Vitamin B3 +43.4%
Contains more Vitamin B5Vitamin B5 +446.4%
Contains more Vitamin B6Vitamin B6 +158.1%
Contains more FolateFolate +594.7%
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 Vegetable DV% diff.
Copper 0.356mg 0.083mg 30%
Folate 132µg 19µg 28%
Vitamin B1 0.39mg 0.071mg 27%
Vitamin A 0µg 214µg 24%
Vitamin K 23.5µg 20%
Magnesium 101mg 22mg 19%
Fiber 4.4g 18%
Vitamin C 18.8mg 3.2mg 17%
Iron 1.93mg 0.82mg 14%
Vitamin B5 0.825mg 0.151mg 13%
Vitamin B6 0.191mg 0.074mg 9%
Vitamin B2 0.215mg 0.12mg 7%
Protein 6.15g 2.86g 7%
Phosphorus 100mg 51mg 7%
Potassium 307mg 169mg 4%
Zinc 0.89mg 0.49mg 4%
Choline 24.1mg 4%
Vitamin E 0.38mg 3%
Polyunsaturated fat 0.407g 0.072g 2%
Vitamin B3 1.22mg 0.851mg 2%
Fats 0.7g 0.15g 1%
Sodium 13mg 35mg 1%
Calcium 15mg 25mg 1%
Manganese 0.408mg 0.379mg 1%
Selenium 0.6µg 0.3µg 1%
Calories 67kcal 65kcal 0%
Carbs 13.05g 13.09g 0%
Net carbs 13.05g 8.69g N/A
Sugar 3.12g N/A
Saturated fat 0.085g 0.031g 0%
Monounsaturated fat 0.052g 0.01g 0%
Tryptophan 0.064mg 0.029mg 0%
Threonine 0.258mg 0.115mg 0%
Isoleucine 0.273mg 0.139mg 0%
Leucine 0.442mg 0.19mg 0%
Lysine 0.35mg 0.17mg 0%
Methionine 0.064mg 0.034mg 0%
Phenylalanine 0.31mg 0.12mg 0%
Valine 0.316mg 0.149mg 0%
Histidine 0.172mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +115%
Contains more FatsFats +366.7%
Contains more OtherOther +41.8%
~equal in Carbs ~13.09g
~equal in Water ~83.23g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +465.3%
Contains less Sat. FatSaturated fat -63.5%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.