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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

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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pancake 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
20%
Pancake
33%
Navy bean raw
Minerals Daily Need Coverage Score
42%
Pancake
42%
Navy bean raw

Comparison summary

Which food is cheaper?
Pancake
Pancake is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 426mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 2.037g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 27)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.
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. 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.