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  6. Fajita vs. Navy bean raw

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

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How are fajita and navy bean raw different?

  • Fajita is higher in selenium, phosphorus, vitamin B1,2, and vitamin B3; however, navy bean raw is richer in copper, folate, vitamin B1, and vitamin C.
  • Daily need coverage for copper for navy bean raw is 36% higher.

USDA Commodity, chicken fajita strips, frozen and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Fajita 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.
Fajita
Fajita
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
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 ZincZinc +53.9%
Contains more PhosphorusPhosphorus +177%
Contains more SeleniumSelenium +2683.3%
Contains more MagnesiumMagnesium +359.1%
Contains more CalciumCalcium +15.4%
Contains more IronIron +94.9%
Contains more CopperCopper +1086.7%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +518.2%
~equal in Potassium ~307mg

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.
Fajita
Fajita
6
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
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 B3Vitamin B3 +291.7%
Contains more Vitamin B6Vitamin B6 +102.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B5Vitamin B5 +13.6%
Contains more FolateFolate +3200%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.215mg

All nutrients comparison - raw data values

Nutrient Fajita Navy bean raw DV% diff.
Copper 0.03mg 0.356mg 36%
Sodium 799mg 13mg 34%
Folate 4µg 132µg 32%
Selenium 16.7µg 0.6µg 29%
Cholesterol 88mg 0mg 29%
Phosphorus 277mg 100mg 25%
Protein 18.56g 6.15g 25%
Vitamin B1 0.1mg 0.39mg 24%
Vitamin B12 0.54µg 0µg 23%
Vitamin B3 4.779mg 1.22mg 22%
Vitamin C 0mg 18.8mg 21%
Magnesium 22mg 101mg 19%
Vitamin B6 0.387mg 0.191mg 15%
Manganese 0.066mg 0.408mg 15%
Iron 0.99mg 1.93mg 12%
Choline 67.8mg 12%
Fats 5.73g 0.7g 8%
Saturated fat 1.596g 0.085g 7%
Monounsaturated fat 2.333g 0.052g 6%
Polyunsaturated fat 1.089g 0.407g 5%
Zinc 1.37mg 0.89mg 4%
Carbs 2.23g 13.05g 4%
Calories 135kcal 67kcal 3%
Vitamin B5 0.726mg 0.825mg 2%
Vitamin E 0.22mg 1%
Potassium 284mg 307mg 1%
Net carbs 2.23g 13.05g N/A
Calcium 13mg 15mg 0%
Vitamin B2 0.213mg 0.215mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.2mg 0.064mg 0%
Threonine 0.452mg 0.258mg 0%
Isoleucine 0.813mg 0.273mg 0%
Leucine 1.56mg 0.442mg 0%
Lysine 1.857mg 0.35mg 0%
Methionine 0.552mg 0.064mg 0%
Phenylalanine 0.763mg 0.31mg 0%
Valine 0.847mg 0.316mg 0%
Histidine 0.68mg 0.172mg 0%
Omega-3 - DPA 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fajita
Fajita
3
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 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 +201.8%
Contains more FatsFats +718.6%
Contains more OtherOther +203.2%
Contains more CarbsCarbs +485.2%
Contains more WaterWater +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fajita
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 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 +4386.5%
Contains more Poly. FatPolyunsaturated fat +167.6%
Contains less Sat. FatSaturated fat -94.7%

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. 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.