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

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

Compare

A recap on differences between macaroon and navy bean raw

  • Macaroon is higher in selenium, yet navy bean raw is higher in folate, vitamin B1, vitamin C, magnesium, iron, vitamin B2, and copper.
  • Macaroon covers your daily saturated fat needs 100% more than navy bean raw.
  • Macaroon contains 19 times more sodium than navy bean raw. While macaroon contains 241mg of sodium, navy bean raw contains only 13mg.
  • The amount of saturated fat in navy bean raw is lower.

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

Infographic

Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
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 SeleniumSelenium +1033.3%
Contains more MagnesiumMagnesium +248.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +149.6%
Contains more IronIron +135.4%
Contains more CopperCopper +32.3%
Contains more ZincZinc +21.9%
Contains more PhosphorusPhosphorus +47.1%
Contains less SodiumSodium -94.6%

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% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +454.5%
Contains more Vitamin B6Vitamin B6 +99%
Contains more FolateFolate +4300%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Navy bean raw DV% diff.
Saturated fat 20.099g 0.085g 91%
Fats 22.55g 0.7g 34%
Folate 3µg 132µg 32%
Vitamin B1 0.02mg 0.39mg 31%
Vitamin C 0mg 18.8mg 21%
Fiber 5.1g 20%
Calories 460kcal 67kcal 20%
Manganese 0.408mg 18%
Vitamin B5 0.825mg 17%
Magnesium 29mg 101mg 17%
Carbs 61.22g 13.05g 16%
Iron 0.82mg 1.93mg 14%
Vitamin B2 0.06mg 0.215mg 12%
Selenium 6.8µg 0.6µg 11%
Sodium 241mg 13mg 10%
Copper 0.269mg 0.356mg 10%
Vitamin B6 0.096mg 0.191mg 7%
Protein 3.02g 6.15g 6%
Vitamin B3 0.22mg 1.22mg 6%
Phosphorus 68mg 100mg 5%
Potassium 123mg 307mg 5%
Monounsaturated fat 1.61g 0.052g 4%
Polyunsaturated fat 0.81g 0.407g 3%
Choline 9.1mg 2%
Calcium 5mg 15mg 1%
Vitamin K 1.1µg 1%
Vitamin E 0.19mg 1%
Zinc 0.73mg 0.89mg 1%
Net carbs 56.12g 13.05g N/A
Sugar 45.16g N/A
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
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 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 FatsFats +3121.4%
Contains more CarbsCarbs +369.1%
Contains more OtherOther +80%
Contains more ProteinProtein +103.6%
Contains more WaterWater +588.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 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 +2996.2%
Contains more Poly. FatPolyunsaturated fat +99%
Contains less Sat. FatSaturated fat -99.6%

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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.