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  6. Kumquat vs. Navy bean raw

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

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A recap on differences between kumquat and navy bean raw

  • Kumquat is higher in vitamin C, yet navy bean raw is higher in vitamin B1, copper, folate, magnesium, iron, vitamin B5, vitamin B6, manganese, and phosphorus.
  • Navy bean raw covers your daily vitamin B1 needs 29% more than kumquat.
  • Kumquat contains 2 times more vitamin C than navy bean raw. While kumquat contains 43.9mg of vitamin C, navy bean raw contains only 18.8mg.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Kumquats, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
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 +313.3%
Contains less SodiumSodium -23.1%
Contains more MagnesiumMagnesium +405%
Contains more PotassiumPotassium +65.1%
Contains more IronIron +124.4%
Contains more CopperCopper +274.7%
Contains more ZincZinc +423.5%
Contains more PhosphorusPhosphorus +426.3%
Contains more ManganeseManganese +202.2%
Contains more SeleniumSelenium +∞%

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +133.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +954.1%
Contains more Vitamin B2Vitamin B2 +138.9%
Contains more Vitamin B3Vitamin B3 +184.4%
Contains more Vitamin B5Vitamin B5 +296.6%
Contains more Vitamin B6Vitamin B6 +430.6%
Contains more FolateFolate +676.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Kumquat Navy bean raw DV% diff.
Folate 17µg 132µg 29%
Vitamin B1 0.037mg 0.39mg 29%
Copper 0.095mg 0.356mg 29%
Vitamin C 43.9mg 18.8mg 28%
Fiber 6.5g 26%
Magnesium 20mg 101mg 19%
Iron 0.86mg 1.93mg 13%
Phosphorus 19mg 100mg 12%
Manganese 0.135mg 0.408mg 12%
Vitamin B6 0.036mg 0.191mg 12%
Vitamin B5 0.208mg 0.825mg 12%
Vitamin B2 0.09mg 0.215mg 10%
Protein 1.88g 6.15g 9%
Zinc 0.17mg 0.89mg 7%
Vitamin B3 0.429mg 1.22mg 5%
Calcium 62mg 15mg 5%
Potassium 186mg 307mg 4%
Vitamin A 15µg 0µg 2%
Choline 8.4mg 2%
Polyunsaturated fat 0.171g 0.407g 2%
Vitamin E 0.15mg 1%
Carbs 15.9g 13.05g 1%
Selenium 0µg 0.6µg 1%
Calories 71kcal 67kcal 0%
Fats 0.86g 0.7g 0%
Net carbs 9.4g 13.05g N/A
Sugar 9.36g N/A
Sodium 10mg 13mg 0%
Saturated fat 0.103g 0.085g 0%
Monounsaturated fat 0.154g 0.052g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 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 +22.9%
Contains more CarbsCarbs +21.8%
Contains more ProteinProtein +227.1%
Contains more OtherOther +86.3%
~equal in Water ~79.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 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 -17.5%
Contains more Poly. FatPolyunsaturated fat +138%

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.