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  6. Mulberry vs. Navy bean raw

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

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What are the main differences between Mulberry and Navy bean raw?

  • Mulberry is richer in Vitamin C, yet Navy bean raw is richer in Copper, Folate, Vitamin B1, Magnesium, Vitamin B6, Phosphorus, Vitamin B2, and Zinc.
  • Navy bean raw's daily need coverage for Copper is 33% higher.
  • Mulberry has 2 times more Vitamin C than Navy bean raw. Mulberry has 36.4mg of Vitamin C, while Navy bean raw has 18.8mg.

We used Mulberries, raw and Beans, navy, mature seeds, sprouted, raw types in this comparison.

Infographic

Mulberry 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.
Mulberry
Mulberry
2
:
7
Navy bean raw
Navy bean raw
Contains more Calcium +160%
Contains less Sodium -23.1%
Contains more Magnesium +461.1%
Contains more Phosphorus +163.2%
Contains more Potassium +58.2%
Contains more Zinc +641.7%
Contains more Copper +493.3%
Equal in Iron - 1.93
Equal in Selenium - 0.6
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +160%
Contains less Sodium -23.1%
Contains more Magnesium +461.1%
Contains more Phosphorus +163.2%
Contains more Potassium +58.2%
Contains more Zinc +641.7%
Contains more Copper +493.3%
Equal in Iron - 1.93
Equal in Selenium - 0.6

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.
Mulberry
Mulberry
4
:
6
Navy bean raw
Navy bean raw
Contains more Vitamin A +525%
Contains more Vitamin C +93.6%
Contains more Vitamin B1 +1244.8%
Contains more Vitamin B2 +112.9%
Contains more Vitamin B3 +96.8%
Contains more Vitamin B6 +282%
Contains more Folate +2100%
Mulberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +525%
Contains more Vitamin C +93.6%
Contains more Vitamin B1 +1244.8%
Contains more Vitamin B2 +112.9%
Contains more Vitamin B3 +96.8%
Contains more Vitamin B6 +282%
Contains more Folate +2100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mulberry
Mulberry
1
:
4
Navy bean raw
Navy bean raw
Contains more Water +10.8%
Contains more Protein +327.1%
Contains more Fats +79.5%
Contains more Carbs +33.2%
Contains more Other +37.7%
Equal in Water - 79.15
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Navy bean raw
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 Water +10.8%
Contains more Protein +327.1%
Contains more Fats +79.5%
Contains more Carbs +33.2%
Contains more Other +37.7%
Equal in Water - 79.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mulberry
Mulberry
1
:
2
Navy bean raw
Navy bean raw
Contains less Saturated Fat -68.2%
Contains more Monounsaturated Fat +26.8%
Contains more Polyunsaturated fat +96.6%
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains less Saturated Fat -68.2%
Contains more Monounsaturated Fat +26.8%
Contains more Polyunsaturated fat +96.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mulberry Navy bean raw
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Mulberry Navy bean raw Opinion
Net carbs 8.1g 13.05g Navy bean raw
Protein 1.44g 6.15g Navy bean raw
Fats 0.39g 0.7g Navy bean raw
Carbs 9.8g 13.05g Navy bean raw
Calories 43kcal 67kcal Navy bean raw
Sugar 8.1g Navy bean raw
Fiber 1.7g Mulberry
Calcium 39mg 15mg Mulberry
Iron 1.85mg 1.93mg Navy bean raw
Magnesium 18mg 101mg Navy bean raw
Phosphorus 38mg 100mg Navy bean raw
Potassium 194mg 307mg Navy bean raw
Sodium 10mg 13mg Mulberry
Zinc 0.12mg 0.89mg Navy bean raw
Copper 0.06mg 0.356mg Navy bean raw
Manganese 0.408mg Navy bean raw
Selenium 0.6µg 0.6µg
Vitamin A 25IU 4IU Mulberry
Vitamin A RAE 1µg 0µg Mulberry
Vitamin E 0.87mg Mulberry
Vitamin C 36.4mg 18.8mg Mulberry
Vitamin B1 0.029mg 0.39mg Navy bean raw
Vitamin B2 0.101mg 0.215mg Navy bean raw
Vitamin B3 0.62mg 1.22mg Navy bean raw
Vitamin B5 0.825mg Navy bean raw
Vitamin B6 0.05mg 0.191mg Navy bean raw
Folate 6µg 132µg Navy bean raw
Vitamin K 7.8µg Mulberry
Tryptophan 0.064mg Navy bean raw
Threonine 0.258mg Navy bean raw
Isoleucine 0.273mg Navy bean raw
Leucine 0.442mg Navy bean raw
Lysine 0.35mg Navy bean raw
Methionine 0.064mg Navy bean raw
Phenylalanine 0.31mg Navy bean raw
Valine 0.316mg Navy bean raw
Histidine 0.172mg Navy bean raw
Saturated Fat 0.027g 0.085g Mulberry
Monounsaturated Fat 0.041g 0.052g Navy bean raw
Polyunsaturated fat 0.207g 0.407g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Navy bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Mulberry
35%
Navy bean raw
Minerals Daily Need Coverage Score
16%
Mulberry
42%
Navy bean raw

Comparison summary

Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 14)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.9)
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.