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  6. Beef Liver raw vs. Navy bean raw

Beef Liver raw vs. Navy bean raw — In-Depth Nutrition Comparison

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Differences between Beef Liver raw and Navy bean raw

  • Navy bean raw contains less Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, Selenium, Vitamin B6, and Phosphorus than Beef Liver raw.
  • Beef Liver raw's daily need coverage for Vitamin B12 is 2471% higher.
  • The amount of Cholesterol in Navy bean raw is lower.

The food types used in this comparison are Beef, variety meats and by-products, liver, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Beef Liver raw vs Navy bean raw 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.
Beef Liver raw
Beef Liver raw
6
:
4
Navy bean raw
Navy bean raw
Contains more Iron +153.9%
Contains more Phosphorus +287%
Contains more Zinc +349.4%
Contains more Copper +2640.2%
Contains more Selenium +6516.7%
Contains more Calcium +200%
Contains more Magnesium +461.1%
Contains less Sodium -81.2%
Contains more Manganese +31.6%
Equal in Potassium - 307
Beef Liver raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 184% 13% 166% 28% 9% 110% 3252% 41% 217%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Iron +153.9%
Contains more Phosphorus +287%
Contains more Zinc +349.4%
Contains more Copper +2640.2%
Contains more Selenium +6516.7%
Contains more Calcium +200%
Contains more Magnesium +461.1%
Contains less Sodium -81.2%
Contains more Manganese +31.6%
Equal in Potassium - 307

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.
Beef Liver raw
Beef Liver raw
10
:
2
Navy bean raw
Navy bean raw
Contains more Vitamin A +422350%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1181.4%
Contains more Vitamin B3 +979.9%
Contains more Vitamin B5 +769.5%
Contains more Vitamin B6 +467%
Contains more Folate +119.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +1346.2%
Contains more Vitamin B1 +106.3%
Beef Liver raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1014% 8% 36% 5% 48% 636% 248% 431% 250% 218% 7413% 8%
Navy bean raw
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%
Contains more Vitamin A +422350%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1181.4%
Contains more Vitamin B3 +979.9%
Contains more Vitamin B5 +769.5%
Contains more Vitamin B6 +467%
Contains more Folate +119.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +1346.2%
Contains more Vitamin B1 +106.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
3
:
2
Navy bean raw
Navy bean raw
Contains more Protein +231.1%
Contains more Fats +418.6%
Contains more Other +37.9%
Contains more Carbs +235.5%
Contains more Water +11.8%
Beef Liver raw
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Protein +231.1%
Contains more Fats +418.6%
Contains more Other +37.9%
Contains more Carbs +235.5%
Contains more Water +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
2
:
1
Navy bean raw
Navy bean raw
Contains more Monounsaturated Fat +821.2%
Contains more Polyunsaturated fat +14.3%
Contains less Saturated Fat -93.1%
Beef Liver raw
57% 22% 21%
Saturated Fat: 1.233 g
Monounsaturated Fat: 0.479 g
Polyunsaturated fat: 0.465 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +821.2%
Contains more Polyunsaturated fat +14.3%
Contains less Saturated Fat -93.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Liver raw Navy bean raw Opinion
Net carbs 3.89g 13.05g Navy bean raw
Protein 20.36g 6.15g Beef Liver raw
Fats 3.63g 0.7g Beef Liver raw
Carbs 3.89g 13.05g Navy bean raw
Calories 135kcal 67kcal Beef Liver raw
Calcium 5mg 15mg Navy bean raw
Iron 4.9mg 1.93mg Beef Liver raw
Magnesium 18mg 101mg Navy bean raw
Phosphorus 387mg 100mg Beef Liver raw
Potassium 313mg 307mg Beef Liver raw
Sodium 69mg 13mg Navy bean raw
Zinc 4mg 0.89mg Beef Liver raw
Copper 9.755mg 0.356mg Beef Liver raw
Manganese 0.31mg 0.408mg Navy bean raw
Selenium 39.7µg 0.6µg Beef Liver raw
Vitamin A 16898IU 4IU Beef Liver raw
Vitamin A RAE 4968µg 0µg Beef Liver raw
Vitamin E 0.38mg Beef Liver raw
Vitamin D 49IU 0IU Beef Liver raw
Vitamin D 1.2µg 0µg Beef Liver raw
Vitamin C 1.3mg 18.8mg Navy bean raw
Vitamin B1 0.189mg 0.39mg Navy bean raw
Vitamin B2 2.755mg 0.215mg Beef Liver raw
Vitamin B3 13.175mg 1.22mg Beef Liver raw
Vitamin B5 7.173mg 0.825mg Beef Liver raw
Vitamin B6 1.083mg 0.191mg Beef Liver raw
Folate 290µg 132µg Beef Liver raw
Vitamin B12 59.3µg 0µg Beef Liver raw
Vitamin K 3.1µg Beef Liver raw
Tryptophan 0.263mg 0.064mg Beef Liver raw
Threonine 0.869mg 0.258mg Beef Liver raw
Isoleucine 0.967mg 0.273mg Beef Liver raw
Leucine 1.91mg 0.442mg Beef Liver raw
Lysine 1.607mg 0.35mg Beef Liver raw
Methionine 0.543mg 0.064mg Beef Liver raw
Phenylalanine 1.084mg 0.31mg Beef Liver raw
Valine 1.26mg 0.316mg Beef Liver raw
Histidine 0.629mg 0.172mg Beef Liver raw
Cholesterol 275mg 0mg Navy bean raw
Trans Fat 0.17g 0g Navy bean raw
Saturated Fat 1.233g 0.085g Navy bean raw
Monounsaturated Fat 0.479g 0.052g Beef Liver raw
Polyunsaturated fat 0.465g 0.407g Beef Liver raw
Omega-6 - Eicosadienoic acid 0.01g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-3 - ALA 0.007g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Navy bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
859%
Beef Liver raw
35%
Navy bean raw
Minerals Daily Need Coverage Score
402%
Beef Liver raw
42%
Navy bean raw

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 275mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 1.148g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 39)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $1.3)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.