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  6. Croissant vs. Navy bean raw

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

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A recap on differences between croissant and navy bean raw

  • Croissant is higher in selenium and vitamin A, yet navy bean raw is higher in copper, vitamin C, magnesium, folate, and vitamin B6.
  • Croissant covers your daily saturated fat needs 58% more than navy bean raw.
  • The glycemic index of navy bean raw is lower.

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

Infographic

Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
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 +146.7%
Contains more SeleniumSelenium +3683.3%
Contains more MagnesiumMagnesium +531.3%
Contains more PotassiumPotassium +160.2%
Contains more CopperCopper +345%
Contains more ZincZinc +18.7%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +23.6%
~equal in Iron ~1.93mg
~equal in Phosphorus ~100mg

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
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 B2Vitamin B2 +12.1%
Contains more Vitamin B3Vitamin B3 +79.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +9300%
Contains more Vitamin B6Vitamin B6 +229.3%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin B5 ~0.825mg

All nutrients comparison - raw data values

Nutrient Croissant Navy bean raw DV% diff.
Saturated fat 11.659g 0.085g 53%
Selenium 22.7µg 0.6µg 40%
Copper 0.08mg 0.356mg 31%
Fats 21g 0.7g 31%
Vitamin A 206µg 0µg 23%
Cholesterol 67mg 0mg 22%
Vitamin C 0.2mg 18.8mg 21%
Magnesium 16mg 101mg 20%
Sodium 467mg 13mg 20%
Calories 406kcal 67kcal 17%
Monounsaturated fat 5.525g 0.052g 14%
Carbs 45.8g 13.05g 11%
Folate 88µg 132µg 11%
Fiber 2.6g 10%
Vitamin B6 0.058mg 0.191mg 10%
Choline 38.8mg 7%
Vitamin B12 0.16µg 0µg 7%
Potassium 118mg 307mg 6%
Vitamin E 0.84mg 6%
Vitamin B3 2.188mg 1.22mg 6%
Polyunsaturated fat 1.094g 0.407g 5%
Protein 8.2g 6.15g 4%
Manganese 0.33mg 0.408mg 3%
Vitamin K 1.8µg 2%
Vitamin B2 0.241mg 0.215mg 2%
Calcium 37mg 15mg 2%
Vitamin B5 0.861mg 0.825mg 1%
Phosphorus 105mg 100mg 1%
Zinc 0.75mg 0.89mg 1%
Iron 2.03mg 1.93mg 1%
Net carbs 43.2g 13.05g N/A
Sugar 11.26g N/A
Vitamin B1 0.388mg 0.39mg 0%
Tryptophan 0.099mg 0.064mg 0%
Threonine 0.284mg 0.258mg 0%
Isoleucine 0.365mg 0.273mg 0%
Leucine 0.623mg 0.442mg 0%
Lysine 0.329mg 0.35mg 0%
Methionine 0.175mg 0.064mg 0%
Phenylalanine 0.416mg 0.31mg 0%
Valine 0.41mg 0.316mg 0%
Histidine 0.187mg 0.172mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 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 +33.3%
Contains more FatsFats +2900%
Contains more CarbsCarbs +251%
Contains more OtherOther +89.5%
Contains more WaterWater +241.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 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 +10525%
Contains more Poly. FatPolyunsaturated fat +168.8%
Contains less Sat. FatSaturated fat -99.3%

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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.