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  6. Currant vs. Navy bean raw

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.

Infographic

Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
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 +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%
~equal in Selenium ~0.6µg

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Currant Navy bean raw 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 +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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 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 +85.7%
Contains more Poly. FatPolyunsaturated fat +362.5%

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.