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  6. Pancake vs. Navy bean raw

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

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How are pancake and navy bean raw different?

  • Pancake is higher in selenium and calcium; however, navy bean raw is richer in copper, folate, vitamin C, magnesium, vitamin B1, and vitamin B6.
  • Daily need coverage for copper for navy bean raw is 34% higher.
  • Navy bean raw has a lower glycemic index (39) than pancake (66).

Pancakes, plain, prepared from recipe and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 +1360%
Contains more PhosphorusPhosphorus +59%
Contains more SeleniumSelenium +2383.3%
Contains more MagnesiumMagnesium +531.3%
Contains more PotassiumPotassium +132.6%
Contains more CopperCopper +626.5%
Contains more ZincZinc +58.9%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +104%
~equal in Iron ~1.93mg

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% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
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 B2Vitamin B2 +30.7%
Contains more Vitamin B3Vitamin B3 +28.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +6166.7%
Contains more Vitamin B1Vitamin B1 +94%
Contains more Vitamin B5Vitamin B5 +103.7%
Contains more Vitamin B6Vitamin B6 +315.2%
Contains more FolateFolate +247.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pancake Navy bean raw DV% diff.
Copper 0.049mg 0.356mg 34%
Polyunsaturated fat 4.447g 0.407g 27%
Selenium 14.9µg 0.6µg 26%
Folate 38µg 132µg 24%
Vitamin C 0.3mg 18.8mg 21%
Cholesterol 59mg 0mg 20%
Magnesium 16mg 101mg 20%
Calcium 219mg 15mg 20%
Sodium 439mg 13mg 19%
Vitamin B1 0.201mg 0.39mg 16%
Fats 9.7g 0.7g 14%
Vitamin B6 0.046mg 0.191mg 11%
Vitamin B12 0.22µg 0µg 9%
Manganese 0.2mg 0.408mg 9%
Saturated fat 2.122g 0.085g 9%
Phosphorus 159mg 100mg 8%
Vitamin B5 0.405mg 0.825mg 8%
Calories 227kcal 67kcal 8%
Vitamin A 54µg 0µg 6%
Monounsaturated fat 2.474g 0.052g 6%
Vitamin B2 0.281mg 0.215mg 5%
Potassium 132mg 307mg 5%
Carbs 28.3g 13.05g 5%
Zinc 0.56mg 0.89mg 3%
Vitamin B3 1.567mg 1.22mg 2%
Iron 1.8mg 1.93mg 2%
Protein 6.4g 6.15g 1%
Net carbs 28.3g 13.05g N/A
Tryptophan 0.08mg 0.064mg 0%
Threonine 0.237mg 0.258mg 0%
Isoleucine 0.297mg 0.273mg 0%
Leucine 0.513mg 0.442mg 0%
Lysine 0.321mg 0.35mg 0%
Methionine 0.147mg 0.064mg 0%
Phenylalanine 0.319mg 0.31mg 0%
Valine 0.335mg 0.316mg 0%
Histidine 0.152mg 0.172mg 0%
Omega-3 - DHA 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +1285.7%
Contains more CarbsCarbs +116.9%
Contains more OtherOther +184.2%
Contains more WaterWater +49.6%
~equal in Protein ~6.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 +4657.7%
Contains more Poly. FatPolyunsaturated fat +992.6%
Contains less Sat. FatSaturated fat -96%

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.