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  6. Focaccia vs. Navy bean raw

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

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How are focaccia and navy bean raw different?

  • Focaccia is higher in selenium, iron, vitamin B3, vitamin B1, and vitamin B2; however, navy bean raw is richer in copper, vitamin C, magnesium, and vitamin B6.
  • Daily need coverage for copper for navy bean raw is 29% higher.
  • Focaccia contains 43 times more sodium than navy bean raw. While focaccia contains 561mg of sodium, navy bean raw contains only 13mg.
  • Navy bean raw has a lower glycemic index (39) than focaccia (63).

Focaccia, Italian flatbread, plain and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Focaccia 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
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 +133.3%
Contains more IronIron +63.7%
Contains more ZincZinc +49.4%
Contains more PhosphorusPhosphorus +28%
Contains more SeleniumSelenium +2550%
Contains more MagnesiumMagnesium +405%
Contains more PotassiumPotassium +169.3%
Contains more CopperCopper +291.2%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +12.1%

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.
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% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +200.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +27.9%
Contains more Vitamin B6Vitamin B6 +69%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~132µg

All nutrients comparison - raw data values

Nutrient Focaccia Navy bean raw DV% diff.
Copper 0.091mg 0.356mg 29%
Selenium 15.9µg 0.6µg 28%
Sodium 561mg 13mg 24%
Vitamin C 0mg 18.8mg 21%
Magnesium 20mg 101mg 19%
Vitamin B3 3.67mg 1.22mg 15%
Iron 3.16mg 1.93mg 15%
Monounsaturated fat 5.67g 0.052g 14%
Fats 7.89g 0.7g 11%
Calories 249kcal 67kcal 9%
Vitamin E 1.42mg 9%
Carbs 35.82g 13.05g 8%
Vitamin B2 0.301mg 0.215mg 7%
Vitamin B1 0.47mg 0.39mg 7%
Fiber 1.8g 7%
Potassium 114mg 307mg 6%
Vitamin B6 0.113mg 0.191mg 6%
Protein 8.77g 6.15g 5%
Vitamin K 5.7µg 5%
Phosphorus 128mg 100mg 4%
Saturated fat 0.877g 0.085g 4%
Polyunsaturated fat 0.994g 0.407g 4%
Vitamin B5 0.645mg 0.825mg 4%
Zinc 1.33mg 0.89mg 4%
Manganese 0.364mg 0.408mg 2%
Calcium 35mg 15mg 2%
Folate 138µg 132µg 2%
Choline 2.9mg 1%
Net carbs 34.02g 13.05g N/A
Sugar 1.75g N/A
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
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 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 +42.6%
Contains more FatsFats +1027.1%
Contains more CarbsCarbs +174.5%
Contains more OtherOther +69.5%
Contains more WaterWater +72.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 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 +10803.8%
Contains more Poly. FatPolyunsaturated fat +144.2%
Contains less Sat. FatSaturated fat -90.3%

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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.