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

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Summary of differences between margarine and navy bean raw

  • Margarine has more vitamin A; however, navy bean raw is higher in copper, folate, vitamin B1, iron, magnesium, vitamin C, vitamin B6, and vitamin B2.
  • Margarine covers your daily need for saturated fat, 76% more than navy bean raw.
  • Margarine has 894 times more vitamin A than navy bean raw. While margarine has 3577IU of vitamin A, navy bean raw has only 4IU.
  • Navy bean raw has less saturated fat.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Margarine, regular, 80% fat, composite, stick, without salt and Beans, navy, mature seeds, sprouted, raw.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 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 less SodiumSodium -84.6%
Contains more MagnesiumMagnesium +3266.7%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +1605.6%
Contains more IronIron +3116.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1900%
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +9300%
Contains more Vitamin B1Vitamin B1 +3800%
Contains more Vitamin B2Vitamin B2 +481.1%
Contains more Vitamin B3Vitamin B3 +5204.3%
Contains more Vitamin B6Vitamin B6 +2022.2%
Contains more FolateFolate +13100%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 +11430%
Contains more OtherOther +101.1%
Contains more ProteinProtein +3743.8%
Contains more CarbsCarbs +1764.3%
Contains more WaterWater +379.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +74663.5%
Contains more Poly. FatPolyunsaturated fat +5871%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Margarine Navy bean raw
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Margarine Navy bean raw DV% diff.
Polyunsaturated fat 24.302g 0.407g 159%
Fats 80.71g 0.7g 123%
Monounsaturated fat 38.877g 0.052g 97%
Vitamin A 819µg 0µg 91%
Vitamin K 93µg 78%
Saturated fat 15.189g 0.085g 69%
Vitamin E 9mg 60%
Copper 0mg 0.356mg 40%
Calories 717kcal 67kcal 33%
Folate 1µg 132µg 33%
Vitamin B1 0.01mg 0.39mg 32%
Magnesium 3mg 101mg 23%
Iron 0.06mg 1.93mg 23%
Vitamin C 0.2mg 18.8mg 21%
Manganese 0.408mg 18%
Vitamin B5 0.825mg 17%
Phosphorus 5mg 100mg 14%
Vitamin B2 0.037mg 0.215mg 14%
Vitamin B6 0.009mg 0.191mg 14%
Protein 0.16g 6.15g 12%
Potassium 18mg 307mg 9%
Zinc 0mg 0.89mg 8%
Vitamin B3 0.023mg 1.22mg 7%
Carbs 0.7g 13.05g 4%
Vitamin B12 0.1µg 0µg 4%
Choline 12.4mg 2%
Selenium 0µg 0.6µg 1%
Calcium 3mg 15mg 1%
Net carbs 0.7g 13.05g N/A
Sodium 2mg 13mg 0%
Trans fat 14.89g 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 - DPA 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Navy bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
55%
Margarine
33%
Navy bean raw
Minerals Daily Need Coverage Score
1%
Margarine
42%
Navy bean raw

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 15.104g)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 39)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.