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  6. Figs vs. Navy bean raw

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

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A recap on differences between figs and navy bean raw

  • Navy bean raw is higher than figs in copper, folate, vitamin B1, magnesium, iron, vitamin C, vitamin B2, phosphorus, manganese, and vitamin B5.
  • Navy bean raw covers your daily copper needs 32% more than figs.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Figs, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Figs 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.
Figs
Figs
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
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 +133.3%
Contains less SodiumSodium -92.3%
Contains more MagnesiumMagnesium +494.1%
Contains more PotassiumPotassium +32.3%
Contains more IronIron +421.6%
Contains more CopperCopper +408.6%
Contains more ZincZinc +493.3%
Contains more PhosphorusPhosphorus +614.3%
Contains more ManganeseManganese +218.8%
Contains more SeleniumSelenium +200%

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.
Figs
Figs
4
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +840%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +205%
Contains more Vitamin B5Vitamin B5 +175%
Contains more Vitamin B6Vitamin B6 +69%
Contains more FolateFolate +2100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Navy bean raw DV% diff.
Folate 6µg 132µg 32%
Copper 0.07mg 0.356mg 32%
Vitamin B1 0.06mg 0.39mg 28%
Magnesium 17mg 101mg 20%
Iron 0.37mg 1.93mg 20%
Vitamin C 2mg 18.8mg 19%
Vitamin B2 0.05mg 0.215mg 13%
Manganese 0.128mg 0.408mg 12%
Phosphorus 14mg 100mg 12%
Fiber 2.9g 12%
Vitamin B5 0.3mg 0.825mg 11%
Protein 0.75g 6.15g 11%
Zinc 0.15mg 0.89mg 7%
Vitamin B6 0.113mg 0.191mg 6%
Vitamin B3 0.4mg 1.22mg 5%
Vitamin K 4.7µg 4%
Potassium 232mg 307mg 2%
Calcium 35mg 15mg 2%
Carbs 19.18g 13.05g 2%
Polyunsaturated fat 0.144g 0.407g 2%
Choline 4.7mg 1%
Sodium 1mg 13mg 1%
Vitamin A 7µg 0µg 1%
Vitamin E 0.11mg 1%
Selenium 0.2µg 0.6µg 1%
Fats 0.3g 0.7g 1%
Calories 74kcal 67kcal 0%
Net carbs 16.28g 13.05g N/A
Sugar 16.26g N/A
Saturated fat 0.06g 0.085g 0%
Monounsaturated fat 0.066g 0.052g 0%
Tryptophan 0.006mg 0.064mg 0%
Threonine 0.024mg 0.258mg 0%
Isoleucine 0.023mg 0.273mg 0%
Leucine 0.033mg 0.442mg 0%
Lysine 0.03mg 0.35mg 0%
Methionine 0.006mg 0.064mg 0%
Phenylalanine 0.018mg 0.31mg 0%
Valine 0.028mg 0.316mg 0%
Histidine 0.011mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 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 CarbsCarbs +47%
Contains more ProteinProtein +720%
Contains more FatsFats +133.3%
Contains more OtherOther +43.9%
~equal in Water ~79.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
Figs
2
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 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 less Sat. FatSaturated fat -29.4%
Contains more Mono. FatMonounsaturated fat +26.9%
Contains more Poly. FatPolyunsaturated fat +182.6%

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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.