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  6. Navy bean raw vs. Walnut

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

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Differences between navy bean raw and walnut

  • Navy bean raw has more vitamin C and folate, while walnut has more copper, manganese, phosphorus, vitamin B6, zinc, magnesium, and iron.
  • Walnut's daily need coverage for copper is 137% higher.
  • Walnut contains 14 times less vitamin C than navy bean raw. Navy bean raw contains 18.8mg of vitamin C, while walnut contains 1.3mg.
  • The amount of saturated fat in navy bean raw is lower.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of navy bean raw is 39.

The food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Nuts, walnuts, english.

Infographic

Navy bean raw vs Walnut 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%
Walnut
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +56.4%
Contains more CalciumCalcium +553.3%
Contains more PotassiumPotassium +43.6%
Contains more IronIron +50.8%
Contains more CopperCopper +345.5%
Contains more ZincZinc +247.2%
Contains more PhosphorusPhosphorus +246%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +736.8%
Contains more SeleniumSelenium +716.7%

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%
Walnut
Walnut
5
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +1346.2%
Contains more Vitamin B1Vitamin B1 +14.4%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B5Vitamin B5 +44.7%
Contains more FolateFolate +34.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +181.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.125mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Walnut DV% diff.
Polyunsaturated fat 0.407g 47.174g 312%
Copper 0.356mg 1.586mg 137%
Manganese 0.408mg 3.414mg 131%
Fats 0.7g 65.21g 99%
Phosphorus 100mg 346mg 35%
Calories 67kcal 654kcal 29%
Vitamin B6 0.191mg 0.537mg 27%
Fiber 6.7g 27%
Saturated fat 0.085g 6.126g 27%
Monounsaturated fat 0.052g 8.933g 22%
Zinc 0.89mg 3.09mg 20%
Vitamin C 18.8mg 1.3mg 19%
Protein 6.15g 15.23g 18%
Magnesium 101mg 158mg 14%
Iron 1.93mg 2.91mg 12%
Folate 132µg 98µg 9%
Calcium 15mg 98mg 8%
Selenium 0.6µg 4.9µg 8%
Choline 39.2mg 7%
Vitamin B2 0.215mg 0.15mg 5%
Vitamin B5 0.825mg 0.57mg 5%
Vitamin E 0.7mg 5%
Vitamin B1 0.39mg 0.341mg 4%
Potassium 307mg 441mg 4%
Vitamin K 2.7µg 2%
Vitamin B3 1.22mg 1.125mg 1%
Carbs 13.05g 13.71g 0%
Net carbs 13.05g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 13mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.064mg 0.17mg 0%
Threonine 0.258mg 0.596mg 0%
Isoleucine 0.273mg 0.625mg 0%
Leucine 0.442mg 1.17mg 0%
Lysine 0.35mg 0.424mg 0%
Methionine 0.064mg 0.236mg 0%
Phenylalanine 0.31mg 0.711mg 0%
Valine 0.316mg 0.753mg 0%
Histidine 0.172mg 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more WaterWater +1844.7%
Contains more ProteinProtein +147.6%
Contains more FatsFats +9215.7%
Contains more OtherOther +87.4%
~equal in Carbs ~13.71g

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +17078.8%
Contains more Poly. FatPolyunsaturated fat +11490.7%

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.