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  6. Ginger vs. Navy bean raw

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

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Important differences between ginger and navy bean raw

  • Ginger has less vitamin B1, folate, iron, vitamin C, copper, vitamin B2, magnesium, vitamin B5, phosphorus, and manganese.
  • Navy bean raw's daily need coverage for vitamin B1 is 30% more.
  • Navy bean raw has a higher glycemic index than ginger.

The food varieties used in the comparison are Ginger root, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Ginger 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.
Ginger
Ginger
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 PotassiumPotassium +35.2%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +134.9%
Contains more IronIron +221.7%
Contains more CopperCopper +57.5%
Contains more ZincZinc +161.8%
Contains more PhosphorusPhosphorus +194.1%
Contains more ManganeseManganese +78.2%
~equal in Calcium ~15mg
~equal in Sodium ~13mg

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.
Ginger
Ginger
3
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +276%
Contains more Vitamin B1Vitamin B1 +1460%
Contains more Vitamin B2Vitamin B2 +532.4%
Contains more Vitamin B3Vitamin B3 +62.7%
Contains more Vitamin B5Vitamin B5 +306.4%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more FolateFolate +1100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Navy bean raw DV% diff.
Vitamin B1 0.025mg 0.39mg 30%
Folate 11µg 132µg 30%
Iron 0.6mg 1.93mg 17%
Vitamin C 5mg 18.8mg 15%
Vitamin B2 0.034mg 0.215mg 14%
Magnesium 43mg 101mg 14%
Copper 0.226mg 0.356mg 14%
Vitamin B5 0.203mg 0.825mg 12%
Protein 1.82g 6.15g 9%
Phosphorus 34mg 100mg 9%
Manganese 0.229mg 0.408mg 8%
Fiber 2g 8%
Zinc 0.34mg 0.89mg 5%
Choline 28.8mg 5%
Vitamin B3 0.75mg 1.22mg 3%
Potassium 415mg 307mg 3%
Vitamin B6 0.16mg 0.191mg 2%
Vitamin E 0.26mg 2%
Carbs 17.77g 13.05g 2%
Polyunsaturated fat 0.154g 0.407g 2%
Saturated fat 0.203g 0.085g 1%
Calories 80kcal 67kcal 1%
Fats 0.75g 0.7g 0%
Net carbs 15.77g 13.05g N/A
Calcium 16mg 15mg 0%
Sugar 1.7g N/A
Sodium 13mg 13mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.154g 0.052g 0%
Tryptophan 0.012mg 0.064mg 0%
Threonine 0.036mg 0.258mg 0%
Isoleucine 0.051mg 0.273mg 0%
Leucine 0.074mg 0.442mg 0%
Lysine 0.057mg 0.35mg 0%
Methionine 0.013mg 0.064mg 0%
Phenylalanine 0.045mg 0.31mg 0%
Valine 0.073mg 0.316mg 0%
Histidine 0.03mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
2
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 CarbsCarbs +36.2%
Contains more ProteinProtein +237.9%
Contains more OtherOther +23.4%
~equal in Fats ~0.7g
~equal in Water ~79.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 +196.2%
Contains less Sat. FatSaturated fat -58.1%
Contains more Poly. FatPolyunsaturated fat +164.3%

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.