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  6. Feta vs. Navy bean raw

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

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A recap on differences between feta and navy bean raw

  • Feta is higher in vitamin B12, vitamin B2, calcium, phosphorus, and selenium, yet navy bean raw is higher in copper and folate.
  • Feta covers your daily saturated fat needs 74% more than navy bean raw.
  • The amount of cholesterol in navy bean raw is lower.
  • The glycemic index of feta is lower.

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

Infographic

Feta 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.
Feta
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +3186.7%
Contains more ZincZinc +223.6%
Contains more PhosphorusPhosphorus +237%
Contains more SeleniumSelenium +2400%
Contains more MagnesiumMagnesium +431.6%
Contains more PotassiumPotassium +395.2%
Contains more IronIron +196.9%
Contains more CopperCopper +1012.5%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +1357.1%

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.
Feta
Feta
9
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +292.6%
Contains more Vitamin B5Vitamin B5 +17.2%
Contains more Vitamin B6Vitamin B6 +122%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +153.2%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more FolateFolate +312.5%

All nutrients comparison - raw data values

Nutrient Feta Navy bean raw DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.085g 68%
Calcium 493mg 15mg 48%
Vitamin B2 0.844mg 0.215mg 48%
Sodium 917mg 13mg 39%
Copper 0.032mg 0.356mg 36%
Phosphorus 337mg 100mg 34%
Fats 21.28g 0.7g 32%
Cholesterol 89mg 0mg 30%
Selenium 15µg 0.6µg 26%
Folate 32µg 132µg 25%
Vitamin C 0mg 18.8mg 21%
Magnesium 19mg 101mg 20%
Vitamin B1 0.154mg 0.39mg 20%
Vitamin B6 0.424mg 0.191mg 18%
Zinc 2.88mg 0.89mg 18%
Manganese 0.028mg 0.408mg 17%
Protein 14.21g 6.15g 16%
Iron 0.65mg 1.93mg 16%
Vitamin A 125µg 0µg 14%
Monounsaturated fat 4.623g 0.052g 11%
Calories 264kcal 67kcal 10%
Potassium 62mg 307mg 7%
Vitamin B5 0.967mg 0.825mg 3%
Choline 15.4mg 3%
Carbs 4.09g 13.05g 3%
Vitamin D 0.4µg 0µg 2%
Vitamin K 1.8µg 2%
Vitamin D 16IU 0IU 2%
Vitamin E 0.18mg 1%
Vitamin B3 0.991mg 1.22mg 1%
Polyunsaturated fat 0.591g 0.407g 1%
Net carbs 4.09g 13.05g N/A
Sugar 4.09g N/A
Tryptophan 0.2mg 0.064mg 0%
Threonine 0.637mg 0.258mg 0%
Isoleucine 0.803mg 0.273mg 0%
Leucine 1.395mg 0.442mg 0%
Lysine 1.219mg 0.35mg 0%
Methionine 0.368mg 0.064mg 0%
Phenylalanine 0.675mg 0.31mg 0%
Valine 1.065mg 0.316mg 0%
Histidine 0.397mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +131.1%
Contains more FatsFats +2940%
Contains more OtherOther +447.4%
Contains more CarbsCarbs +219.1%
Contains more WaterWater +43.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +8790.4%
Contains more Poly. FatPolyunsaturated fat +45.2%
Contains less Sat. FatSaturated fat -99.4%

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.