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  6. Navy bean raw vs. Walnut oil

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

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The main differences between Navy bean raw and Walnut oil

  • Navy bean raw is richer than Walnut oil in Copper, Folate, Vitamin B1, Iron, Magnesium, Vitamin C, Vitamin B2, Vitamin B5, and Vitamin B6.
  • Daily need coverage for Saturated Fat from Walnut oil is 45% higher.
  • Navy bean raw contains less Saturated Fat.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Oil, walnut.

Infographic

Navy bean raw vs Walnut oil 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.
Navy bean raw
Navy bean raw
9
:
1
Walnut oil
Walnut oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Walnut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Navy bean raw
Navy bean raw
8
:
2
Walnut oil
Walnut oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Walnut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 38%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
4
:
1
Walnut oil
Walnut oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +14185.7%
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Walnut oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +14185.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
1
:
2
Walnut oil
Walnut oil
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +43746.2%
Contains more Polyunsaturated fat +15452.8%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +43746.2%
Contains more Polyunsaturated fat +15452.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Walnut oil
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Walnut oil Opinion
Net carbs 13.05g 0g Navy bean raw
Protein 6.15g 0g Navy bean raw
Fats 0.7g 100g Walnut oil
Carbs 13.05g 0g Navy bean raw
Calories 67kcal 884kcal Walnut oil
Calcium 15mg 0mg Navy bean raw
Iron 1.93mg 0mg Navy bean raw
Magnesium 101mg 0mg Navy bean raw
Phosphorus 100mg 0mg Navy bean raw
Potassium 307mg 0mg Navy bean raw
Sodium 13mg 0mg Walnut oil
Zinc 0.89mg 0mg Navy bean raw
Copper 0.356mg 0mg Navy bean raw
Manganese 0.408mg Navy bean raw
Selenium 0.6µg 0µg Navy bean raw
Vitamin A 4IU 0IU Navy bean raw
Vitamin E 0.4mg Walnut oil
Vitamin C 18.8mg 0mg Navy bean raw
Vitamin B1 0.39mg 0mg Navy bean raw
Vitamin B2 0.215mg 0mg Navy bean raw
Vitamin B3 1.22mg 0mg Navy bean raw
Vitamin B5 0.825mg 0mg Navy bean raw
Vitamin B6 0.191mg 0mg Navy bean raw
Folate 132µg 0µg Navy bean raw
Vitamin K 15µg Walnut oil
Tryptophan 0.064mg 0mg Navy bean raw
Threonine 0.258mg 0mg Navy bean raw
Isoleucine 0.273mg 0mg Navy bean raw
Leucine 0.442mg 0mg Navy bean raw
Lysine 0.35mg 0mg Navy bean raw
Methionine 0.064mg 0mg Navy bean raw
Phenylalanine 0.31mg 0mg Navy bean raw
Valine 0.316mg 0mg Navy bean raw
Histidine 0.172mg 0mg Navy bean raw
Saturated Fat 0.085g 9.1g Navy bean raw
Monounsaturated Fat 0.052g 22.8g Walnut oil
Polyunsaturated fat 0.407g 63.3g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Walnut oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Navy bean raw
4%
Walnut oil
Minerals Daily Need Coverage Score
42%
Navy bean raw
0%
Walnut oil

Comparison summary

Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 39)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 9.015g)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.