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  6. Goat vs. Navy bean raw

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

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A recap on differences between goat and navy bean raw

  • Goat is higher in vitamin B12, zinc, vitamin B2, iron, and selenium, yet navy bean raw is higher in folate, vitamin B1, magnesium, and vitamin C.
  • Goat covers your daily vitamin B12 needs 50% more than navy bean raw.
  • The glycemic index of goat is lower.

Food varieties used in this article are Game meat, goat, cooked, roasted and Beans, navy, mature seeds, sprouted, raw.

Infographic

Goat 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.
Goat
Goat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
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 +13.3%
Contains more PotassiumPotassium +31.9%
Contains more IronIron +93.3%
Contains more ZincZinc +492.1%
Contains more PhosphorusPhosphorus +101%
Contains more SeleniumSelenium +1866.7%
Contains more MagnesiumMagnesium +∞%
Contains more CopperCopper +17.5%
Contains less SodiumSodium -84.9%
Contains more ManganeseManganese +871.4%

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.
Goat
Goat
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 0% 0% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
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 B2Vitamin B2 +183.7%
Contains more Vitamin B3Vitamin B3 +223.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +2540%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Goat Navy bean raw DV% diff.
Vitamin B12 1.19µg 0µg 50%
Protein 27.1g 6.15g 42%
Zinc 5.27mg 0.89mg 40%
Folate 5µg 132µg 32%
Vitamin B2 0.61mg 0.215mg 30%
Vitamin B1 0.09mg 0.39mg 25%
Cholesterol 75mg 0mg 25%
Magnesium 0mg 101mg 24%
Iron 3.73mg 1.93mg 23%
Vitamin C 0mg 18.8mg 21%
Selenium 11.8µg 0.6µg 20%
Choline 106.4mg 19%
Vitamin B5 0.825mg 17%
Vitamin B3 3.95mg 1.22mg 17%
Manganese 0.042mg 0.408mg 16%
Vitamin B6 0mg 0.191mg 15%
Phosphorus 201mg 100mg 14%
Copper 0.303mg 0.356mg 6%
Saturated fat 0.93g 0.085g 4%
Calories 143kcal 67kcal 4%
Fats 3.03g 0.7g 4%
Carbs 0g 13.05g 4%
Potassium 405mg 307mg 3%
Sodium 86mg 13mg 3%
Monounsaturated fat 1.36g 0.052g 3%
Vitamin E 0.34mg 2%
Polyunsaturated fat 0.23g 0.407g 1%
Vitamin K 1.2µg 1%
Net carbs 0g 13.05g N/A
Calcium 17mg 15mg 0%
Tryptophan 0.403mg 0.064mg 0%
Threonine 1.29mg 0.258mg 0%
Isoleucine 1.371mg 0.273mg 0%
Leucine 2.258mg 0.442mg 0%
Lysine 2.016mg 0.35mg 0%
Methionine 0.726mg 0.064mg 0%
Phenylalanine 0.941mg 0.31mg 0%
Valine 1.452mg 0.316mg 0%
Histidine 0.565mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
Goat
3
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 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 +340.7%
Contains more FatsFats +332.9%
Contains more OtherOther +74.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 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 +2515.4%
Contains less Sat. FatSaturated fat -90.9%
Contains more Poly. FatPolyunsaturated fat +77%

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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.