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  6. French fries vs. Navy bean raw

French fries vs. Navy bean raw — In-Depth Nutrition Comparison

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The main differences between French fries and Navy bean raw

  • French fries are richer in Vitamin B6, and Vitamin B3, yet Navy bean raw is richer in Copper, Folate, Vitamin B1, Magnesium, Vitamin C, Iron, and Vitamin B2.
  • Daily need coverage for Copper from Navy bean raw is 26% higher.
  • French fries contain 27 times more Saturated Fat than Navy bean raw. French fries contain 2.336g of Saturated Fat, while Navy bean raw contains 0.085g.

Food types used in this article are Fast foods, potato, french fried in vegetable oil and Beans, navy, mature seeds, sprouted, raw.

Infographic

French fries 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.
French fries
French fries
4
:
6
Navy bean raw
Navy bean raw
Contains more Calcium +20%
Contains more Phosphorus +25%
Contains more Potassium +88.6%
Contains more Selenium +50%
Contains more Iron +138.3%
Contains more Magnesium +188.6%
Contains less Sodium -93.8%
Contains more Zinc +78%
Contains more Copper +187.1%
Contains more Manganese +65.2%
French fries
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 31% 25% 54% 52% 28% 14% 42% 33% 5%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +20%
Contains more Phosphorus +25%
Contains more Potassium +88.6%
Contains more Selenium +50%
Contains more Iron +138.3%
Contains more Magnesium +188.6%
Contains less Sodium -93.8%
Contains more Zinc +78%
Contains more Copper +187.1%
Contains more Manganese +65.2%

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.
French fries
French fries
4
:
6
Navy bean raw
Navy bean raw
Contains more Vitamin B3 +146.2%
Contains more Vitamin B6 +94.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +451.3%
Contains more Vitamin B5 +42.2%
Contains more Folate +340%
French fries
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 34% 0% 16% 43% 9% 57% 35% 86% 23% 0% 28%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B3 +146.2%
Contains more Vitamin B6 +94.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +451.3%
Contains more Vitamin B5 +42.2%
Contains more Folate +340%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
French fries
French fries
3
:
2
Navy bean raw
Navy bean raw
Contains more Fats +2004.3%
Contains more Carbs +217.5%
Contains more Other +94.7%
Contains more Protein +79.3%
Contains more Water +105.3%
French fries
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Navy bean raw
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 Fats +2004.3%
Contains more Carbs +217.5%
Contains more Other +94.7%
Contains more Protein +79.3%
Contains more Water +105.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
French fries
French fries
2
:
1
Navy bean raw
Navy bean raw
Contains more Monounsaturated Fat +11378.8%
Contains more Polyunsaturated fat +1226.3%
Contains less Saturated Fat -96.4%
French fries
17% 44% 39%
Saturated Fat: 2.336 g
Monounsaturated Fat: 5.969 g
Polyunsaturated fat: 5.398 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +11378.8%
Contains more Polyunsaturated fat +1226.3%
Contains less Saturated Fat -96.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French fries Navy bean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient French fries Navy bean raw Opinion
Net carbs 37.64g 13.05g French fries
Protein 3.43g 6.15g Navy bean raw
Fats 14.73g 0.7g French fries
Carbs 41.44g 13.05g French fries
Calories 312kcal 67kcal French fries
Sugar 0.3g Navy bean raw
Fiber 3.8g French fries
Calcium 18mg 15mg French fries
Iron 0.81mg 1.93mg Navy bean raw
Magnesium 35mg 101mg Navy bean raw
Phosphorus 125mg 100mg French fries
Potassium 579mg 307mg French fries
Sodium 210mg 13mg Navy bean raw
Zinc 0.5mg 0.89mg Navy bean raw
Copper 0.124mg 0.356mg Navy bean raw
Manganese 0.247mg 0.408mg Navy bean raw
Selenium 0.9µg 0.6µg French fries
Vitamin A 0IU 4IU Navy bean raw
Vitamin E 1.67mg French fries
Vitamin C 4.7mg 18.8mg Navy bean raw
Vitamin B1 0.17mg 0.39mg Navy bean raw
Vitamin B2 0.039mg 0.215mg Navy bean raw
Vitamin B3 3.004mg 1.22mg French fries
Vitamin B5 0.58mg 0.825mg Navy bean raw
Vitamin B6 0.372mg 0.191mg French fries
Folate 30µg 132µg Navy bean raw
Vitamin K 11.2µg French fries
Tryptophan 0.064mg Navy bean raw
Threonine 0.258mg Navy bean raw
Isoleucine 0.273mg Navy bean raw
Leucine 0.442mg Navy bean raw
Lysine 0.35mg Navy bean raw
Methionine 0.064mg Navy bean raw
Phenylalanine 0.31mg Navy bean raw
Valine 0.316mg Navy bean raw
Histidine 0.172mg Navy bean raw
Trans Fat 0.06g 0g Navy bean raw
Saturated Fat 2.336g 0.085g Navy bean raw
Monounsaturated Fat 5.969g 0.052g French fries
Polyunsaturated fat 5.398g 0.407g French fries
Omega-6 - Eicosadienoic acid 0.007g French fries
Omega-6 - Linoleic acid 4.898g French fries
Omega-6 - Gamma-linoleic acid 0.029g French fries
Omega-3 - ALA 0.407g French fries
Omega-3 - Eicosatrienoic acid 0.001g French fries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French fries Navy bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
French fries
35%
Navy bean raw
Minerals Daily Need Coverage Score
28%
French fries
42%
Navy bean raw

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 197mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 2.251g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 31)
Which food is cheaper?
French fries
French fries is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.