Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plum
  5. Compare
  6. Plum vs. Navy bean raw

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

Compare

A recap on the differences between plums and navy bean raw

  • Navy bean raw is higher than plums in copper, folate, vitamin B1, magnesium, iron, manganese, vitamin B2, vitamin B5, vitamin B6, and phosphorus.
  • Navy bean raw covers your daily copper needs 33% more than plums.
  • The glycemic index of navy bean raw is lower.

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

Infographic

Plum 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.
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +1342.9%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +95.5%
Contains more IronIron +1035.3%
Contains more CopperCopper +524.6%
Contains more ZincZinc +790%
Contains more PhosphorusPhosphorus +525%
Contains more ManganeseManganese +684.6%
Contains more SeleniumSelenium +∞%

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.
Plum
Plum
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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 +97.9%
Contains more Vitamin B1Vitamin B1 +1292.9%
Contains more Vitamin B2Vitamin B2 +726.9%
Contains more Vitamin B3Vitamin B3 +192.6%
Contains more Vitamin B5Vitamin B5 +511.1%
Contains more Vitamin B6Vitamin B6 +558.6%
Contains more FolateFolate +2540%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Navy bean raw DV% diff.
Copper 0.057mg 0.356mg 33%
Folate 5µg 132µg 32%
Vitamin B1 0.028mg 0.39mg 30%
Magnesium 7mg 101mg 22%
Iron 0.17mg 1.93mg 22%
Manganese 0.052mg 0.408mg 15%
Vitamin B2 0.026mg 0.215mg 15%
Vitamin B5 0.135mg 0.825mg 14%
Vitamin B6 0.029mg 0.191mg 12%
Phosphorus 16mg 100mg 12%
Protein 0.7g 6.15g 11%
Vitamin C 9.5mg 18.8mg 10%
Zinc 0.1mg 0.89mg 7%
Fiber 1.4g 6%
Vitamin K 6.4µg 5%
Vitamin B3 0.417mg 1.22mg 5%
Fructose 3.07g 4%
Potassium 157mg 307mg 4%
Vitamin E 0.26mg 2%
Polyunsaturated fat 0.044g 0.407g 2%
Vitamin A 17µg 0µg 2%
Carbs 11.42g 13.05g 1%
Fats 0.28g 0.7g 1%
Calories 46kcal 67kcal 1%
Calcium 6mg 15mg 1%
Sodium 0mg 13mg 1%
Selenium 0µg 0.6µg 1%
Net carbs 10.02g 13.05g N/A
Sugar 9.92g N/A
Choline 1.9mg 0%
Saturated fat 0.017g 0.085g 0%
Monounsaturated fat 0.134g 0.052g 0%
Tryptophan 0.009mg 0.064mg 0%
Threonine 0.01mg 0.258mg 0%
Isoleucine 0.014mg 0.273mg 0%
Leucine 0.015mg 0.442mg 0%
Lysine 0.016mg 0.35mg 0%
Methionine 0.008mg 0.064mg 0%
Phenylalanine 0.014mg 0.31mg 0%
Valine 0.016mg 0.316mg 0%
Histidine 0.009mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 +778.6%
Contains more FatsFats +150%
Contains more CarbsCarbs +14.3%
Contains more OtherOther +156.8%
~equal in Water ~79.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 -80%
Contains more Mono. FatMonounsaturated fat +157.7%
Contains more Poly. FatPolyunsaturated fat +825%

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.