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Mixed nuts vs. Navy beans — In-Depth Nutrition Comparison

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A recap on differences between mixed nuts and navy beans

  • Mixed nuts are higher than navy beans in copper, manganese, selenium, vitamin E, phosphorus, vitamin B3, magnesium, zinc, and vitamin B5.
  • Mixed nuts cover your daily copper needs 77% more than navy beans.
  • Mixed nuts contain 782 times more vitamin E than navy beans. While mixed nuts contain 7.82mg of vitamin E, navy beans contain only 0.01mg.
  • The amount of saturated fat in navy beans is lower.
  • The glycemic index of mixed nuts is lower.

Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Mixed nuts vs Navy beans 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +332.1%
Contains more CalciumCalcium +69.6%
Contains more PotassiumPotassium +62.5%
Contains more CopperCopper +331.9%
Contains more ZincZinc +226.2%
Contains more PhosphorusPhosphorus +216.7%
Contains more ManganeseManganese +287.1%
Contains more SeleniumSelenium +1069%
Contains less SodiumSodium -100%
~equal in Iron ~2.36mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin EVitamin E +78100%
Contains more Vitamin B2Vitamin B2 +197%
Contains more Vitamin B3Vitamin B3 +1087.8%
Contains more Vitamin B5Vitamin B5 +328.6%
Contains more Vitamin B6Vitamin B6 +155.1%
Contains more Vitamin KVitamin K +850%
Contains more CholineCholine +16.3%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin B1Vitamin B1 +25.4%
Contains more FolateFolate +68.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more ProteinProtein +143.5%
Contains more FatsFats +8601.6%
Contains more OtherOther +123.3%
Contains more CarbsCarbs +23.8%
Contains more WaterWater +2967.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +19962%
Contains more Poly. FatPolyunsaturated fat +2882%
Contains less Sat. FatSaturated fat -98.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1021.6%
Contains more StarchStarch +266.7%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Navy beans DV% diff.
Polyunsaturated fat 14.612g 0.49g 94%
Fats 53.95g 0.62g 82%
Copper 0.907mg 0.21mg 77%
Monounsaturated fat 28.488g 0.142g 71%
Manganese 2.04mg 0.527mg 66%
Selenium 33.9µg 2.9µg 56%
Vitamin E 7.82mg 0.01mg 52%
Phosphorus 456mg 144mg 45%
Vitamin B3 7.709mg 0.649mg 44%
Magnesium 229mg 53mg 42%
Saturated fat 8.711g 0.098g 39%
Protein 20.04g 8.23g 24%
Calories 607kcal 140kcal 23%
Zinc 3.36mg 1.03mg 21%
Vitamin B5 1.14mg 0.266mg 17%
Vitamin B6 0.352mg 0.138mg 16%
Fiber 7g 10.5g 14%
Folate 83µg 140µg 14%
Vitamin B2 0.196mg 0.066mg 10%
Potassium 632mg 389mg 7%
Starch 4.2g 15.4g 5%
Calcium 117mg 69mg 5%
Vitamin K 5.7µg 0.6µg 4%
Vitamin B1 0.189mg 0.237mg 4%
Iron 2.61mg 2.36mg 3%
Carbs 21.05g 26.05g 2%
Choline 52mg 44.7mg 1%
Vitamin C 0.5mg 0.9mg 0%
Net carbs 14.05g 15.55g N/A
Sugar 4.15g 0.37g N/A
Sodium 5mg 0mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.1mg 0%
Threonine 0.703mg 0.289mg 0%
Isoleucine 0.826mg 0.387mg 0%
Leucine 1.656mg 0.7mg 0%
Lysine 0.782mg 0.52mg 0%
Methionine 0.283mg 0.111mg 0%
Phenylalanine 1.182mg 0.471mg 0%
Valine 1.001mg 0.504mg 0%
Histidine 0.572mg 0.206mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g 0.177g N/A
Omega-6 - Eicosadienoic acid 0.013g 0g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Navy beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
50%
Mixed nuts
21%
Navy beans
Minerals Daily Need Coverage Score
139%
Mixed nuts
43%
Navy beans

Comparison summary

Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 3.78g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Navy beans
Navy beans is lower in Saturated fat (difference - 8.613g)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $1.7)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/nutrients
  2. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.