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Navy bean vs Seed - In-Depth Nutrition Comparison

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Important differences between Navy bean and Seed

  • Navy bean has more Folate, however Seed has more Phosphorus, Manganese, Selenium, Iron, Copper, Calcium, Magnesium, Vitamin B3, and Zinc.
  • Seed's daily need coverage for Phosphorus is 109% more.
  • Navy bean has 3 times more Folate than Seed. Navy bean has 132µg of Folate, while Seed has 49µg.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Seeds, chia seeds, dried.

Infographic

Navy bean vs Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Seed
Contains less Sodium -18.8%
Contains more Calcium +4106.7%
Contains more Iron +300%
Contains more Magnesium +231.7%
Contains more Phosphorus +760%
Contains more Potassium +32.6%
Contains more Zinc +414.6%
Contains more Copper +159.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains less Sodium -18.8%
Contains more Calcium +4106.7%
Contains more Iron +300%
Contains more Magnesium +231.7%
Contains more Phosphorus +760%
Contains more Potassium +32.6%
Contains more Zinc +414.6%
Contains more Copper +159.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Seed
Contains more Vitamin C +1075%
Contains more Vitamin B2 +26.5%
Contains more Folate +169.4%
Contains more Vitamin A +1250%
Contains more Vitamin B1 +59%
Contains more Vitamin B3 +623.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin C +1075%
Contains more Vitamin B2 +26.5%
Contains more Folate +169.4%
Contains more Vitamin A +1250%
Contains more Vitamin B1 +59%
Contains more Vitamin B3 +623.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Navy bean Seed
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean Seed Opinion
Net carbs 13.05g 7.72g Navy bean
Protein 6.15g 16.54g Seed
Fats 0.7g 30.74g Seed
Carbs 13.05g 42.12g Seed
Calories 67kcal 486kcal Seed
Starch g g
Fructose g g
Sugar g g
Fiber g 34.4g Seed
Calcium 15mg 631mg Seed
Iron 1.93mg 7.72mg Seed
Magnesium 101mg 335mg Seed
Phosphorus 100mg 860mg Seed
Potassium 307mg 407mg Seed
Sodium 13mg 16mg Navy bean
Zinc 0.89mg 4.58mg Seed
Copper 0.356mg 0.924mg Seed
Vitamin A 4IU 54IU Seed
Vitamin E mg 0.5mg Seed
Vitamin D 0IU IU Navy bean
Vitamin D 0µg µg Navy bean
Vitamin C 18.8mg 1.6mg Navy bean
Vitamin B1 0.39mg 0.62mg Seed
Vitamin B2 0.215mg 0.17mg Navy bean
Vitamin B3 1.22mg 8.83mg Seed
Vitamin B5 0.825mg mg Navy bean
Vitamin B6 0.191mg mg Navy bean
Folate 132µg 49µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.064mg 0.436mg Seed
Threonine 0.258mg 0.709mg Seed
Isoleucine 0.273mg 0.801mg Seed
Leucine 0.442mg 1.371mg Seed
Lysine 0.35mg 0.97mg Seed
Methionine 0.064mg 0.588mg Seed
Phenylalanine 0.31mg 1.016mg Seed
Valine 0.316mg 0.95mg Seed
Histidine 0.172mg 0.531mg Seed
Cholesterol 0mg 0mg
Trans Fat 0g 0.14g Navy bean
Saturated Fat 0.085g 3.33g Navy bean
Monounsaturated Fat 0.052g 2.309g Seed
Polyunsaturated fat 0.407g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Navy bean
35
Seed
Mineral Summary Score
45
Navy bean
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
37%
Navy bean
99%
Seed
Carbohydrates
13%
Navy bean
42%
Seed
Fats
3%
Navy bean
142%
Seed

Comparison summary

Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 24)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.3)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 3.245g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.