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  6. Sea bass vs. Navy bean raw

Sea bass vs. Navy bean raw — In-Depth Nutrition Comparison

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The main differences between sea bass and navy bean raw

  • Sea bass is richer in vitamin B12, selenium, and phosphorus, yet navy bean raw is richer in copper, folate, vitamin B1, vitamin C, manganese, and vitamin B2.
  • Daily need coverage for vitamin B12 for sea bass is 184% higher.
  • Sea bass has a lower glycemic index than navy bean raw.

Food types used in this article are Fish, bass, striped, cooked, dry heat and Beans, navy, mature seeds, sprouted, raw.

Infographic

Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
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 +26.7%
Contains more PhosphorusPhosphorus +154%
Contains more SeleniumSelenium +7700%
Contains more MagnesiumMagnesium +98%
Contains more IronIron +78.7%
Contains more CopperCopper +790%
Contains more ZincZinc +74.5%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +2047.4%
~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.
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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
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 B3Vitamin B3 +109.7%
Contains more Vitamin B6Vitamin B6 +81.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more Vitamin B2Vitamin B2 +481.1%
Contains more FolateFolate +1220%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.825mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sea bass Navy bean raw DV% diff.
Vitamin B12 4.41µg 0µg 184%
Selenium 46.8µg 0.6µg 84%
Copper 0.04mg 0.356mg 35%
Cholesterol 103mg 0mg 34%
Protein 22.73g 6.15g 33%
Folate 10µg 132µg 31%
Vitamin B1 0.115mg 0.39mg 23%
Phosphorus 254mg 100mg 22%
Vitamin C 0mg 18.8mg 21%
Manganese 0.019mg 0.408mg 17%
Vitamin B2 0.037mg 0.215mg 14%
Magnesium 51mg 101mg 12%
Vitamin B6 0.346mg 0.191mg 12%
Iron 1.08mg 1.93mg 11%
Vitamin B3 2.558mg 1.22mg 8%
Carbs 0g 13.05g 4%
Polyunsaturated fat 1.005g 0.407g 4%
Fats 2.99g 0.7g 4%
Saturated fat 0.65g 0.085g 3%
Calories 124kcal 67kcal 3%
Vitamin A 31µg 0µg 3%
Sodium 88mg 13mg 3%
Zinc 0.51mg 0.89mg 3%
Monounsaturated fat 0.846g 0.052g 2%
Vitamin B5 0.865mg 0.825mg 1%
Potassium 328mg 307mg 1%
Net carbs 0g 13.05g N/A
Calcium 19mg 15mg 0%
Tryptophan 0.255mg 0.064mg 0%
Threonine 0.997mg 0.258mg 0%
Isoleucine 1.047mg 0.273mg 0%
Leucine 1.848mg 0.442mg 0%
Lysine 2.088mg 0.35mg 0%
Methionine 0.673mg 0.064mg 0%
Phenylalanine 0.887mg 0.31mg 0%
Valine 1.171mg 0.316mg 0%
Histidine 0.669mg 0.172mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.75g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 +269.6%
Contains more FatsFats +327.1%
Contains more CarbsCarbs +∞%
~equal in Water ~79.15g
~equal in Other ~0.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 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 +1526.9%
Contains more Poly. FatPolyunsaturated fat +146.9%
Contains less Sat. FatSaturated fat -86.9%

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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.