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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 for 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.
  • Navy bean raw has a lower glycemic index than french fries.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
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 +20%
Contains more PotassiumPotassium +88.6%
Contains more PhosphorusPhosphorus +25%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +188.6%
Contains more IronIron +138.3%
Contains more CopperCopper +187.1%
Contains more ZincZinc +78%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +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.
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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
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 +146.2%
Contains more Vitamin B6Vitamin B6 +94.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin B1Vitamin B1 +129.4%
Contains more Vitamin B2Vitamin B2 +451.3%
Contains more Vitamin B5Vitamin B5 +42.2%
Contains more FolateFolate +340%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Navy bean raw DV% diff.
Polyunsaturated fat 5.398g 0.407g 33%
Copper 0.124mg 0.356mg 26%
Folate 30µg 132µg 26%
Fats 14.73g 0.7g 22%
Vitamin B1 0.17mg 0.39mg 18%
Vitamin C 4.7mg 18.8mg 16%
Magnesium 35mg 101mg 16%
Fiber 3.8g 15%
Monounsaturated fat 5.969g 0.052g 15%
Vitamin B2 0.039mg 0.215mg 14%
Iron 0.81mg 1.93mg 14%
Vitamin B6 0.372mg 0.191mg 14%
Calories 312kcal 67kcal 12%
Vitamin B3 3.004mg 1.22mg 11%
Vitamin E 1.67mg 11%
Saturated fat 2.336g 0.085g 10%
Sodium 210mg 13mg 9%
Vitamin K 11.2µg 9%
Carbs 41.44g 13.05g 9%
Potassium 579mg 307mg 8%
Choline 36.8mg 7%
Manganese 0.247mg 0.408mg 7%
Vitamin B5 0.58mg 0.825mg 5%
Protein 3.43g 6.15g 5%
Phosphorus 125mg 100mg 4%
Zinc 0.5mg 0.89mg 4%
Selenium 0.9µg 0.6µg 1%
Net carbs 37.64g 13.05g N/A
Calcium 18mg 15mg 0%
Sugar 0.3g N/A
Trans fat 0.06g 0g 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%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +2004.3%
Contains more CarbsCarbs +217.5%
Contains more OtherOther +94.7%
Contains more ProteinProtein +79.3%
Contains more WaterWater +105.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 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 +11378.8%
Contains more Poly. FatPolyunsaturated fat +1226.3%
Contains less Sat. FatSaturated fat -96.4%

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. 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.