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  6. Brisket raw vs. Navy bean raw

Brisket raw vs. Navy bean raw — In-Depth Nutrition Comparison

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How are brisket raw and navy bean raw different?

  • Brisket raw is higher in vitamin B12, zinc, selenium, and vitamin B6; however, navy bean raw is richer in folate, copper, vitamin B1, vitamin C, and magnesium.
  • Daily need coverage for vitamin B12 for brisket raw is 101% higher.
  • Brisket raw has a lower glycemic index (0) than navy bean raw (39).

Beef, brisket, whole, separable lean only, all grades, raw and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Brisket 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 1.5% 29% 72% 27% 118% 86% 10% 1.8% 89%
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%
Contains more ZincZinc +384.3%
Contains more PhosphorusPhosphorus +101%
Contains more SeleniumSelenium +2633.3%
Contains more MagnesiumMagnesium +339.1%
Contains more CalciumCalcium +200%
Contains more CopperCopper +345%
Contains less SodiumSodium -83.5%
Contains more ManganeseManganese +2814.3%
~equal in Potassium ~307mg
~equal in Iron ~1.93mg

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 0% 0% 6.4% 0% 25% 39% 74% 21% 97% 304% 3.3% 5.3% 47%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +223%
Contains more Vitamin B6Vitamin B6 +119.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +26.5%
Contains more Vitamin B5Vitamin B5 +135.7%
Contains more FolateFolate +1785.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brisket raw Navy bean raw DV% diff.
Vitamin B12 2.43µg 0µg 101%
Folate 7µg 132µg 31%
Zinc 4.31mg 0.89mg 31%
Copper 0.08mg 0.356mg 31%
Protein 20.72g 6.15g 29%
Selenium 16.4µg 0.6µg 29%
Vitamin B1 0.1mg 0.39mg 24%
Vitamin C 0mg 18.8mg 21%
Cholesterol 62mg 0mg 21%
Magnesium 23mg 101mg 19%
Vitamin B6 0.42mg 0.191mg 18%
Manganese 0.014mg 0.408mg 17%
Vitamin B3 3.94mg 1.22mg 17%
Choline 86.5mg 16%
Phosphorus 201mg 100mg 14%
Saturated fat 2.59g 0.085g 11%
Vitamin B5 0.35mg 0.825mg 10%
Fats 7.37g 0.7g 10%
Monounsaturated fat 3.46g 0.052g 9%
Carbs 0g 13.05g 4%
Calories 155kcal 67kcal 4%
Vitamin B2 0.17mg 0.215mg 3%
Sodium 79mg 13mg 3%
Vitamin E 0.32mg 2%
Vitamin K 1.3µg 1%
Potassium 330mg 307mg 1%
Calcium 5mg 15mg 1%
Polyunsaturated fat 0.23g 0.407g 1%
Net carbs 0g 13.05g N/A
Iron 1.92mg 1.93mg 0%
Tryptophan 0.232mg 0.064mg 0%
Threonine 0.905mg 0.258mg 0%
Isoleucine 0.931mg 0.273mg 0%
Leucine 1.637mg 0.442mg 0%
Lysine 1.724mg 0.35mg 0%
Methionine 0.53mg 0.064mg 0%
Phenylalanine 0.809mg 0.31mg 0%
Valine 1.008mg 0.316mg 0%
Histidine 0.709mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 g
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 ProteinProtein +236.9%
Contains more FatsFats +952.9%
Contains more OtherOther +70.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 55% 4%
Saturated fat: Sat. Fat 2.59 g
Monounsaturated fat: Mono. Fat 3.46 g
Polyunsaturated fat: Poly. Fat 0.23 g
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +6553.8%
Contains less Sat. FatSaturated fat -96.7%
Contains more Poly. FatPolyunsaturated fat +77%

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. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.