Garlic vs. Navy bean raw — In-Depth Nutrition Comparison
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Differences between garlic and navy bean raw
- Garlic has more vitamin B6, manganese, selenium, calcium, vitamin C, and phosphorus, while navy bean raw has more folate, magnesium, vitamin B1, and vitamin B2.
- Garlic's daily need coverage for vitamin B6 is 80% higher.
- Navy bean raw contains 24 times less selenium than garlic. Garlic contains 14.2µg of selenium, while navy bean raw contains 0.6µg.
The food types used in this comparison are Garlic, raw and Beans, navy, mature seeds, sprouted, raw.
Infographic
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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.
| Contains more CalciumCalcium | +1106.7% |
| Contains more PotassiumPotassium | +30.6% |
| Contains more ZincZinc | +30.3% |
| Contains more PhosphorusPhosphorus | +53% |
| Contains more ManganeseManganese | +309.8% |
| Contains more SeleniumSelenium | +2266.7% |
| Contains more MagnesiumMagnesium | +304% |
| Contains more IronIron | +13.5% |
| Contains more CopperCopper | +19.1% |
| Contains less SodiumSodium | -23.5% |
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.
| Contains more Vitamin CVitamin C | +66% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +546.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +95% |
| Contains more Vitamin B2Vitamin B2 | +95.5% |
| Contains more Vitamin B3Vitamin B3 | +74.3% |
| Contains more Vitamin B5Vitamin B5 | +38.4% |
| Contains more FolateFolate | +4300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.36 g
Fats:
0.5 g
Carbs:
33.06 g
Water:
58.58 g
Other:
1.5 g
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
| Contains more CarbsCarbs | +153.3% |
| Contains more OtherOther | +57.9% |
| Contains more FatsFats | +40% |
| Contains more WaterWater | +35.1% |
~equal in
Protein
~6.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.089 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.249 g
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 | +372.7% |
| Contains more Poly. FatPolyunsaturated fat | +63.5% |
~equal in
Saturated fat
~0.085g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 1.235mg | 0.191mg | 80% |
| Manganese | 1.672mg | 0.408mg | 55% |
| Folate | 3µg | 132µg | 32% |
| Selenium | 14.2µg | 0.6µg | 25% |
| Magnesium | 25mg | 101mg | 18% |
| Calcium | 181mg | 15mg | 17% |
| Vitamin B1 | 0.2mg | 0.39mg | 16% |
| Vitamin C | 31.2mg | 18.8mg | 14% |
| Vitamin B2 | 0.11mg | 0.215mg | 8% |
| Fiber | 2.1g | 8% | |
| Phosphorus | 153mg | 100mg | 8% |
| Carbs | 33.06g | 13.05g | 7% |
| Copper | 0.299mg | 0.356mg | 6% |
| Vitamin B5 | 0.596mg | 0.825mg | 5% |
| Choline | 23.2mg | 4% | |
| Calories | 149kcal | 67kcal | 4% |
| Iron | 1.7mg | 1.93mg | 3% |
| Vitamin B3 | 0.7mg | 1.22mg | 3% |
| Potassium | 401mg | 307mg | 3% |
| Zinc | 1.16mg | 0.89mg | 2% |
| Vitamin E | 0.08mg | 1% | |
| Polyunsaturated fat | 0.249g | 0.407g | 1% |
| Vitamin K | 1.7µg | 1% | |
| Protein | 6.36g | 6.15g | 0% |
| Fats | 0.5g | 0.7g | 0% |
| Net carbs | 30.96g | 13.05g | N/A |
| Sugar | 1g | N/A | |
| Sodium | 17mg | 13mg | 0% |
| Saturated fat | 0.089g | 0.085g | 0% |
| Monounsaturated fat | 0.011g | 0.052g | 0% |
| Tryptophan | 0.066mg | 0.064mg | 0% |
| Threonine | 0.157mg | 0.258mg | 0% |
| Isoleucine | 0.217mg | 0.273mg | 0% |
| Leucine | 0.308mg | 0.442mg | 0% |
| Lysine | 0.273mg | 0.35mg | 0% |
| Methionine | 0.076mg | 0.064mg | 0% |
| Phenylalanine | 0.183mg | 0.31mg | 0% |
| Valine | 0.291mg | 0.316mg | 0% |
| Histidine | 0.113mg | 0.172mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
41%
33%
Minerals Daily Need Coverage Score
67%
42%
Comparison summary
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Garlic is lower in glycemic index (difference - 9)
Which food is cheaper?
Garlic is cheaper (difference - $0.7)
Which food is richer in minerals?
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.