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Navy beans vs. Seed — In-Depth Nutrition Comparison

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The main differences between Navy beans and Seed

  • Seed is richer than Navy beans in Phosphorus, Fiber, Manganese, Selenium, Copper, Magnesium, Iron, Calcium, Vitamin B3, and Zinc.
  • Daily need coverage for Phosphorus from Seed is 102% higher.

Food types used in this article are Beans, navy, mature seeds, cooked, boiled, without salt and Seeds, chia seeds, dried.

Infographic

Navy beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -100%
Contains more Calcium +814.5%
Contains more Iron +227.1%
Contains more Magnesium +532.1%
Contains more Phosphorus +497.2%
Contains more Zinc +344.7%
Contains more Copper +340%
Contains more Manganese +416.7%
Contains more Selenium +1803.4%
Equal in Potassium - 407
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains less Sodium -100%
Contains more Calcium +814.5%
Contains more Iron +227.1%
Contains more Magnesium +532.1%
Contains more Phosphorus +497.2%
Contains more Zinc +344.7%
Contains more Copper +340%
Contains more Manganese +416.7%
Contains more Selenium +1803.4%
Equal in Potassium - 407

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.
:
6
Seed
Contains more Folate +185.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +4900%
Contains more Vitamin C +77.8%
Contains more Vitamin B1 +161.6%
Contains more Vitamin B2 +157.6%
Contains more Vitamin B3 +1260.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
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 Folate +185.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +4900%
Contains more Vitamin C +77.8%
Contains more Vitamin B1 +161.6%
Contains more Vitamin B2 +157.6%
Contains more Vitamin B3 +1260.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1000.2%
Contains more Protein +101%
Contains more Fats +4858.1%
Contains more Carbs +61.7%
Contains more Other +272.1%
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Water +1000.2%
Contains more Protein +101%
Contains more Fats +4858.1%
Contains more Carbs +61.7%
Contains more Other +272.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +1526.1%
Contains more Polyunsaturated fat +4729.6%
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +1526.1%
Contains more Polyunsaturated fat +4729.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy beans Seed Opinion
Net carbs 15.55g 7.72g Navy beans
Protein 8.23g 16.54g Seed
Fats 0.62g 30.74g Seed
Carbs 26.05g 42.12g Seed
Calories 140kcal 486kcal Seed
Starch 15.4g Navy beans
Sugar 0.37g Seed
Fiber 10.5g 34.4g Seed
Calcium 69mg 631mg Seed
Iron 2.36mg 7.72mg Seed
Magnesium 53mg 335mg Seed
Phosphorus 144mg 860mg Seed
Potassium 389mg 407mg Seed
Sodium 0mg 16mg Navy beans
Zinc 1.03mg 4.58mg Seed
Copper 0.21mg 0.924mg Seed
Manganese 0.527mg 2.723mg Seed
Selenium 2.9µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.01mg 0.5mg Seed
Vitamin C 0.9mg 1.6mg Seed
Vitamin B1 0.237mg 0.62mg Seed
Vitamin B2 0.066mg 0.17mg Seed
Vitamin B3 0.649mg 8.83mg Seed
Vitamin B5 0.266mg Navy beans
Vitamin B6 0.138mg Navy beans
Folate 140µg 49µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.1mg 0.436mg Seed
Threonine 0.289mg 0.709mg Seed
Isoleucine 0.387mg 0.801mg Seed
Leucine 0.7mg 1.371mg Seed
Lysine 0.52mg 0.97mg Seed
Methionine 0.111mg 0.588mg Seed
Phenylalanine 0.471mg 1.016mg Seed
Valine 0.504mg 0.95mg Seed
Histidine 0.206mg 0.531mg Seed
Trans Fat 0g 0.14g Navy beans
Saturated Fat 0.098g 3.33g Navy beans
Monounsaturated Fat 0.142g 2.309g Seed
Polyunsaturated fat 0.49g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 0.177g 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
20%
Navy beans
35%
Seed
Minerals Daily Need Coverage Score
43%
Navy beans
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.37g)
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 beans
Navy beans contains less Sodium (difference - 16mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 3.232g)
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

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.