Currant vs. Navy bean raw — In-Depth Nutrition Comparison
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Significant differences between currants and navy bean raw
- Currants have more vitamin C; however, navy bean raw is richer in folate, vitamin B1, copper, magnesium, vitamin B5, vitamin B2, iron, manganese, and vitamin B6.
- Navy bean raw covers your daily folate needs 31% more than currants.
- Navy bean raw has 2 times less vitamin C than currants. Currants have 41mg of vitamin C, while navy bean raw has 18.8mg.
- Navy bean raw has a higher glycemic index. The glycemic index of navy bean raw is 39, while the glycemic index of currants is 25.
Specific food types used in this comparison are Currants, red and white, raw and Beans, navy, mature seeds, sprouted, raw.
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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.
| Contains more CalciumCalcium | +120% |
| Contains less SodiumSodium | -92.3% |
| Contains more MagnesiumMagnesium | +676.9% |
| Contains more PotassiumPotassium | +11.6% |
| Contains more IronIron | +93% |
| Contains more CopperCopper | +232.7% |
| Contains more ZincZinc | +287% |
| Contains more PhosphorusPhosphorus | +127.3% |
| Contains more ManganeseManganese | +119.4% |
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.
| Contains more Vitamin CVitamin C | +118.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +875% |
| Contains more Vitamin B2Vitamin B2 | +330% |
| Contains more Vitamin B3Vitamin B3 | +1120% |
| Contains more Vitamin B5Vitamin B5 | +1189.1% |
| Contains more Vitamin B6Vitamin B6 | +172.9% |
| Contains more FolateFolate | +1550% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.4 g
Fats:
0.2 g
Carbs:
13.8 g
Water:
83.95 g
Other:
0.65 g
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
| Contains more ProteinProtein | +339.3% |
| Contains more FatsFats | +250% |
| Contains more OtherOther | +46.2% |
~equal in
Carbs
~13.05g
~equal in
Water
~79.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.088 g
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 | +85.7% |
| Contains more Poly. FatPolyunsaturated fat | +362.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 8µg | 132µg | 31% |
| Vitamin B1 | 0.04mg | 0.39mg | 29% |
| Copper | 0.107mg | 0.356mg | 28% |
| Vitamin C | 41mg | 18.8mg | 25% |
| Magnesium | 13mg | 101mg | 21% |
| Fiber | 4.3g | 17% | |
| Vitamin B5 | 0.064mg | 0.825mg | 15% |
| Vitamin B2 | 0.05mg | 0.215mg | 13% |
| Iron | 1mg | 1.93mg | 12% |
| Manganese | 0.186mg | 0.408mg | 10% |
| Protein | 1.4g | 6.15g | 10% |
| Vitamin K | 11µg | 9% | |
| Vitamin B6 | 0.07mg | 0.191mg | 9% |
| Phosphorus | 44mg | 100mg | 8% |
| Vitamin B3 | 0.1mg | 1.22mg | 7% |
| Zinc | 0.23mg | 0.89mg | 6% |
| Fructose | 3.53g | 4% | |
| Polyunsaturated fat | 0.088g | 0.407g | 2% |
| Calcium | 33mg | 15mg | 2% |
| Vitamin E | 0.1mg | 1% | |
| Choline | 7.6mg | 1% | |
| Fats | 0.2g | 0.7g | 1% |
| Calories | 56kcal | 67kcal | 1% |
| Potassium | 275mg | 307mg | 1% |
| Sodium | 1mg | 13mg | 1% |
| Carbs | 13.8g | 13.05g | 0% |
| Net carbs | 9.5g | 13.05g | N/A |
| Sugar | 7.37g | N/A | |
| Vitamin A | 2µg | 0µg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Saturated fat | 0.017g | 0.085g | 0% |
| Monounsaturated fat | 0.028g | 0.052g | 0% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
33%
Minerals Daily Need Coverage Score
17%
42%
Comparison summary
Which food is richer in minerals?
Navy bean raw is relatively richer in minerals
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 7.37g)
Which food contains less Sodium?
Currant contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Currant is lower in Saturated fat (difference - 0.068g)
Which food is lower in glycemic index?
Currant is lower in glycemic index (difference - 14)
Which food is cheaper?
Currant is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.