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  6. Cod vs. Navy bean raw

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

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Differences between cod and navy bean raw

  • Cod has more vitamin B5, selenium, and vitamin B12, while navy bean raw has more copper, folate, vitamin B1, vitamin C, iron, manganese, and magnesium.
  • Cod's daily need coverage for vitamin B5 is 3044% higher.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of navy bean raw is 39.

The food types used in this comparison are Fish, cod, Atlantic, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Cod 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.
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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 PotassiumPotassium +34.5%
Contains more PhosphorusPhosphorus +103%
Contains more SeleniumSelenium +5416.7%
Contains more MagnesiumMagnesium +215.6%
Contains more IronIron +407.9%
Contains more CopperCopper +1171.4%
Contains more ZincZinc +97.8%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +2620%
~equal in Calcium ~15mg

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.
Cod
Cod
9
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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 B3Vitamin B3 +69.1%
Contains more Vitamin B5Vitamin B5 +18445.5%
Contains more Vitamin B6Vitamin B6 +28.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1780%
Contains more Vitamin B1Vitamin B1 +413.2%
Contains more Vitamin B2Vitamin B2 +230.8%
Contains more FolateFolate +1785.7%

All nutrients comparison - raw data values

Nutrient Cod Navy bean raw DV% diff.
Vitamin B5 153mg 0.825mg 3044%
Selenium 33.1µg 0.6µg 59%
Vitamin B12 0.91µg 0µg 38%
Copper 0.028mg 0.356mg 36%
Folate 7µg 132µg 31%
Vitamin B1 0.076mg 0.39mg 26%
Protein 17.81g 6.15g 23%
Vitamin C 1mg 18.8mg 20%
Iron 0.38mg 1.93mg 19%
Manganese 0.015mg 0.408mg 17%
Magnesium 32mg 101mg 16%
Phosphorus 203mg 100mg 15%
Cholesterol 43mg 0mg 14%
Choline 65.2mg 12%
Vitamin B2 0.065mg 0.215mg 12%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Vitamin B3 2.063mg 1.22mg 5%
Carbs 0g 13.05g 4%
Zinc 0.45mg 0.89mg 4%
Vitamin E 0.64mg 4%
Vitamin B6 0.245mg 0.191mg 4%
Potassium 413mg 307mg 3%
Sodium 54mg 13mg 2%
Polyunsaturated fat 0.231g 0.407g 1%
Calories 82kcal 67kcal 1%
Vitamin A 12µg 0µg 1%
Fats 0.67g 0.7g 0%
Net carbs 0g 13.05g N/A
Calcium 16mg 15mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.131g 0.085g 0%
Monounsaturated fat 0.094g 0.052g 0%
Tryptophan 0.199mg 0.064mg 0%
Threonine 0.781mg 0.258mg 0%
Isoleucine 0.821mg 0.273mg 0%
Leucine 1.447mg 0.442mg 0%
Lysine 1.635mg 0.35mg 0%
Methionine 0.527mg 0.064mg 0%
Phenylalanine 0.695mg 0.31mg 0%
Valine 0.917mg 0.316mg 0%
Histidine 0.524mg 0.172mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 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 +189.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +216.7%
~equal in Fats ~0.7g
~equal in Water ~79.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 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 +80.8%
Contains less Sat. FatSaturated fat -35.1%
Contains more Poly. FatPolyunsaturated fat +76.2%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.