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  6. Navy bean raw vs. White chocolate

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

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Summary of differences between navy bean raw and white chocolate

  • Navy bean raw has more copper, folate, vitamin B1, magnesium, iron, vitamin C, and manganese; however, white chocolate is higher in vitamin B12 and calcium.
  • White chocolate covers your daily need for saturated fat, 97% more than navy bean raw.
  • Navy bean raw has 51 times more manganese than white chocolate. While navy bean raw has 0.408mg of manganese, white chocolate has only 0.008mg.
  • Navy bean raw has less saturated fat.

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

Infographic

Navy bean raw vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +741.7%
Contains more IronIron +704.2%
Contains more CopperCopper +493.3%
Contains more ZincZinc +20.3%
Contains less SodiumSodium -85.6%
Contains more ManganeseManganese +5000%
Contains more CalciumCalcium +1226.7%
Contains more PhosphorusPhosphorus +76%
Contains more SeleniumSelenium +650%
~equal in Potassium ~286mg

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +3660%
Contains more Vitamin B1Vitamin B1 +519%
Contains more Vitamin B3Vitamin B3 +63.8%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more Vitamin B6Vitamin B6 +241.1%
Contains more FolateFolate +1785.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +31.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw White chocolate DV% diff.
Saturated fat 0.085g 19.412g 88%
Fats 0.7g 32.09g 48%
Copper 0.356mg 0.06mg 33%
Folate 132µg 7µg 31%
Vitamin B1 0.39mg 0.063mg 27%
Calories 67kcal 539kcal 24%
Monounsaturated fat 0.052g 9.097g 23%
Vitamin B12 0µg 0.56µg 23%
Iron 1.93mg 0.24mg 21%
Magnesium 101mg 12mg 21%
Vitamin C 18.8mg 0.5mg 20%
Calcium 15mg 199mg 18%
Manganese 0.408mg 0.008mg 17%
Carbs 13.05g 59.24g 15%
Phosphorus 100mg 176mg 11%
Vitamin B6 0.191mg 0.056mg 10%
Vitamin K 9.1µg 8%
Cholesterol 0mg 21mg 7%
Selenium 0.6µg 4.5µg 7%
Vitamin E 0.96mg 6%
Choline 29.5mg 5%
Vitamin B2 0.215mg 0.282mg 5%
Polyunsaturated fat 0.407g 1.013g 4%
Vitamin B5 0.825mg 0.608mg 4%
Vitamin B3 1.22mg 0.745mg 3%
Sodium 13mg 90mg 3%
Protein 6.15g 5.87g 1%
Vitamin A 0µg 9µg 1%
Zinc 0.89mg 0.74mg 1%
Fiber 0.2g 1%
Potassium 307mg 286mg 1%
Net carbs 13.05g 59.04g N/A
Sugar 59g 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%

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more WaterWater +5988.5%
Contains more FatsFats +4484.3%
Contains more CarbsCarbs +353.9%
Contains more OtherOther +57.9%
~equal in Protein ~5.87g

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +17394.2%
Contains more Poly. FatPolyunsaturated fat +148.9%

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 chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.