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  6. Mozzarella vs. Navy bean raw

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

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Summary of differences between mozzarella and navy bean raw

  • Mozzarella has more calcium, phosphorus, vitamin B12, and selenium; however, navy bean raw is higher in copper, vitamin B1, folate, iron, and vitamin C.
  • Mozzarella covers your daily need for calcium, 72% more than navy bean raw.
  • Navy bean raw has less saturated fat.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Cheese, mozzarella, low sodium and Beans, navy, mature seeds, sprouted, raw.

Infographic

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 CalciumCalcium +4773.3%
Contains more ZincZinc +251.7%
Contains more PhosphorusPhosphorus +424%
Contains more SeleniumSelenium +2516.7%
Contains more MagnesiumMagnesium +288.5%
Contains more PotassiumPotassium +223.2%
Contains more IronIron +672%
Contains more CopperCopper +1218.5%
Contains less SodiumSodium -18.8%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +58.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B3Vitamin B3 +916.7%
Contains more Vitamin B6Vitamin B6 +138.8%
Contains more FolateFolate +1366.7%

All nutrients comparison - raw data values

Nutrient Mozzarella Navy bean raw DV% diff.
Calcium 731mg 15mg 72%
Phosphorus 524mg 100mg 61%
Saturated fat 10.867g 0.085g 49%
Protein 27.5g 6.15g 43%
Vitamin B12 0.92µg 0µg 38%
Copper 0.027mg 0.356mg 37%
Folate 9µg 132µg 31%
Vitamin B1 0.02mg 0.39mg 31%
Selenium 15.7µg 0.6µg 27%
Fats 17.1g 0.7g 25%
Vitamin C 0mg 18.8mg 21%
Iron 0.25mg 1.93mg 21%
Zinc 3.13mg 0.89mg 20%
Cholesterol 54mg 0mg 18%
Magnesium 26mg 101mg 18%
Manganese 0.408mg 18%
Vitamin B5 0.825mg 17%
Vitamin A 137µg 0µg 15%
Monounsaturated fat 4.844g 0.052g 12%
Calories 280kcal 67kcal 11%
Vitamin B2 0.34mg 0.215mg 10%
Vitamin B6 0.08mg 0.191mg 9%
Vitamin B3 0.12mg 1.22mg 7%
Potassium 95mg 307mg 6%
Carbs 3.1g 13.05g 3%
Choline 18.4mg 3%
Vitamin D 13IU 0IU 2%
Vitamin D 0.3µg 0µg 2%
Vitamin K 1.8µg 2%
Vitamin E 0.15mg 1%
Polyunsaturated fat 0.509g 0.407g 1%
Net carbs 3.1g 13.05g N/A
Sugar 1.23g N/A
Sodium 16mg 13mg 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 +347.2%
Contains more FatsFats +2342.9%
Contains more OtherOther +152.6%
Contains more CarbsCarbs +321%
Contains more WaterWater +58.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 +9215.4%
Contains more Poly. FatPolyunsaturated fat +25.1%
Contains less Sat. FatSaturated fat -99.2%

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.