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. Wafer

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

Compare

Summary of differences between navy bean raw and wafer

  • Navy bean raw has more folate, vitamin C, vitamin B1, magnesium, and vitamin B6; however, wafer is higher in iron, manganese, and copper.
  • Wafer covers your daily need for iron, 26% more than navy bean raw.
  • Navy bean raw has less sodium.
  • The glycemic index of wafer is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Cookies, chocolate wafers.

Infographic

Navy bean raw vs Wafer 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%
Wafer
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more MagnesiumMagnesium +90.6%
Contains more PotassiumPotassium +46.2%
Contains less SodiumSodium -97.8%
Contains more CalciumCalcium +106.7%
Contains more IronIron +107.8%
Contains more CopperCopper +30.1%
Contains more ZincZinc +22.5%
Contains more PhosphorusPhosphorus +32%
Contains more ManganeseManganese +70.6%
Contains more SeleniumSelenium +850%

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%
Wafer
Wafer
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 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +92.1%
Contains more Vitamin B5Vitamin B5 +116.5%
Contains more Vitamin B6Vitamin B6 +274.5%
Contains more FolateFolate +180.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +23.7%
Contains more Vitamin B3Vitamin B3 +134.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Wafer DV% diff.
Iron 1.93mg 4.01mg 26%
Sodium 13mg 580mg 25%
Polyunsaturated fat 0.407g 4.153g 25%
Folate 132µg 47µg 21%
Fats 0.7g 14.2g 21%
Vitamin C 18.8mg 0mg 21%
Carbs 13.05g 72.7g 20%
Saturated fat 0.085g 4.241g 19%
Calories 67kcal 433kcal 18%
Vitamin B1 0.39mg 0.203mg 16%
Fiber 3.4g 14%
Manganese 0.408mg 0.696mg 13%
Copper 0.356mg 0.463mg 12%
Monounsaturated fat 0.052g 4.865g 12%
Magnesium 101mg 53mg 11%
Vitamin B6 0.191mg 0.051mg 11%
Vitamin B3 1.22mg 2.858mg 10%
Vitamin B5 0.825mg 0.381mg 9%
Selenium 0.6µg 5.7µg 9%
Phosphorus 100mg 132mg 5%
Vitamin E 0.72mg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin B2 0.215mg 0.266mg 4%
Caffeine 10mg 3%
Potassium 307mg 210mg 3%
Choline 14.3mg 3%
Zinc 0.89mg 1.09mg 2%
Vitamin K 2.4µg 2%
Calcium 15mg 31mg 2%
Protein 6.15g 6.6g 1%
Cholesterol 0mg 2mg 1%
Net carbs 13.05g 69.3g N/A
Sugar 37.43g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.064mg 0.096mg 0%
Threonine 0.258mg 0.22mg 0%
Isoleucine 0.273mg 0.261mg 0%
Leucine 0.442mg 0.447mg 0%
Lysine 0.35mg 0.281mg 0%
Methionine 0.064mg 0.105mg 0%
Phenylalanine 0.31mg 0.308mg 0%
Valine 0.316mg 0.323mg 0%
Histidine 0.172mg 0.128mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

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
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1658.9%
Contains more FatsFats +1928.6%
Contains more CarbsCarbs +457.1%
Contains more OtherOther +110.5%
~equal in Protein ~6.6g

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +9255.8%
Contains more Poly. FatPolyunsaturated fat +920.4%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.