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  6. Navy bean raw vs. White bread

Navy bean raw vs. White bread — In-Depth Nutrition Comparison

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A recap on differences between navy bean raw and white bread

  • Navy bean raw is higher in copper, vitamin C, magnesium, and vitamin B6, yet white bread is higher in selenium, vitamin B3, iron, calcium, and vitamin B1.
  • White bread covers your daily selenium needs 39% more than navy bean raw.
  • The amount of sodium in navy bean raw is lower.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Navy bean raw vs White bread 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +339.1%
Contains more PotassiumPotassium +143.7%
Contains more CopperCopper +252.5%
Contains more ZincZinc +20.3%
Contains less SodiumSodium -97.3%
Contains more CalciumCalcium +860%
Contains more IronIron +87%
Contains more ManganeseManganese +31.4%
Contains more SeleniumSelenium +3566.7%
~equal in Phosphorus ~98mg

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +53.9%
Contains more Vitamin B6Vitamin B6 +119.5%
Contains more FolateFolate +18.9%
Contains more Vitamin B1Vitamin B1 +36.7%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B3Vitamin B3 +291.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw White bread DV% diff.
Selenium 0.6µg 22µg 39%
Copper 0.356mg 0.101mg 28%
Vitamin B3 1.22mg 4.78mg 22%
Vitamin C 18.8mg 0mg 21%
Sodium 13mg 490mg 21%
Iron 1.93mg 3.61mg 21%
Magnesium 101mg 23mg 19%
Starch 37.17g 15%
Calcium 15mg 144mg 13%
Vitamin B1 0.39mg 0.533mg 12%
Carbs 13.05g 49.42g 12%
Fiber 2.7g 11%
Calories 67kcal 266kcal 10%
Polyunsaturated fat 0.407g 1.602g 8%
Vitamin B6 0.191mg 0.087mg 8%
Manganese 0.408mg 0.536mg 6%
Vitamin B5 0.825mg 0.536mg 6%
Folate 132µg 111µg 5%
Potassium 307mg 126mg 5%
Protein 6.15g 8.85g 5%
Fats 0.7g 3.33g 4%
Saturated fat 0.085g 0.698g 3%
Fructose 2.43g 3%
Choline 14.6mg 3%
Vitamin B2 0.215mg 0.243mg 2%
Monounsaturated fat 0.052g 0.599g 1%
Zinc 0.89mg 0.74mg 1%
Vitamin E 0.22mg 1%
Net carbs 13.05g 46.72g N/A
Sugar 5.67g N/A
Phosphorus 100mg 98mg 0%
Vitamin K 0.2µg 0%
Trans fat 0g 0.027g N/A
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +117.3%
Contains more ProteinProtein +43.9%
Contains more FatsFats +375.7%
Contains more CarbsCarbs +278.7%
Contains more OtherOther +108.4%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +1051.9%
Contains more Poly. FatPolyunsaturated fat +293.6%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.