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  6. Navy bean raw vs. Winter melon

Navy bean raw vs. Winter melon — In-Depth Nutrition Comparison

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How are navy bean raw and winter melon different?

  • Navy bean raw has more copper, folate, vitamin B1, magnesium, iron, manganese, vitamin B5, vitamin B6, phosphorus, and potassium than winter melon.
  • Daily need coverage for copper for navy bean raw is 37% higher.
  • Navy bean raw contains 51 times more potassium than winter melon. While navy bean raw contains 307mg of potassium, winter melon contains only 6mg.

Beans, navy, mature seeds, sprouted, raw and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Navy bean raw vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +910%
Contains more PotassiumPotassium +5016.7%
Contains more IronIron +382.5%
Contains more CopperCopper +1447.8%
Contains more ZincZinc +45.9%
Contains more PhosphorusPhosphorus +426.3%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +603.4%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +26.7%

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%
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin CVitamin C +44.6%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin B3Vitamin B3 +205%
Contains more Vitamin B5Vitamin B5 +520.3%
Contains more Vitamin B6Vitamin B6 +445.7%
Contains more FolateFolate +2540%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Winter melon DV% diff.
Copper 0.356mg 0.023mg 37%
Folate 132µg 5µg 32%
Vitamin B1 0.39mg 0.04mg 29%
Magnesium 101mg 10mg 22%
Iron 1.93mg 0.4mg 19%
Manganese 0.408mg 0.058mg 15%
Vitamin B5 0.825mg 0.133mg 14%
Protein 6.15g 0.4g 12%
Vitamin B6 0.191mg 0.035mg 12%
Fiber 2.9g 12%
Phosphorus 100mg 19mg 12%
Potassium 307mg 6mg 9%
Vitamin B2 0.215mg 0.11mg 8%
Vitamin C 18.8mg 13mg 6%
Vitamin B3 1.22mg 0.4mg 5%
Sodium 13mg 111mg 4%
Calories 67kcal 13kcal 3%
Zinc 0.89mg 0.61mg 3%
Carbs 13.05g 3g 3%
Polyunsaturated fat 0.407g 0.087g 2%
Selenium 0.6µg 0.2µg 1%
Fats 0.7g 0.2g 1%
Net carbs 13.05g 0.1g N/A
Calcium 15mg 19mg 0%
Saturated fat 0.085g 0.016g 0%
Monounsaturated fat 0.052g 0.037g 0%
Tryptophan 0.064mg 0.002mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0.009mg 0%
Methionine 0.064mg 0.003mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +1437.5%
Contains more FatsFats +250%
Contains more CarbsCarbs +335%
Contains more OtherOther +216.7%
Contains more WaterWater +21.4%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +40.5%
Contains more Poly. FatPolyunsaturated fat +367.8%
Contains less Sat. FatSaturated fat -81.2%

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.