Pecan vs. Navy bean raw — In-Depth Nutrition Comparison
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How are pecan and navy bean raw different?
- Pecan is richer in manganese, copper, zinc, phosphorus, vitamin B1, and iron, while navy bean raw is higher in folate, vitamin C, and vitamin B2.
- Pecan covers your daily need for manganese, 178% more than navy bean raw.
- Pecan contains 73 times more saturated fat than navy bean raw. Pecan contains 6.18g of saturated fat, while navy bean raw contains 0.085g.
- Navy bean raw has a higher glycemic index (39) than pecan (10).
Nuts, pecans and Beans, navy, mature seeds, sprouted, raw types were used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +19.8% |
| Contains more CalciumCalcium | +366.7% |
| Contains more PotassiumPotassium | +33.6% |
| Contains more IronIron | +31.1% |
| Contains more CopperCopper | +237.1% |
| Contains more ZincZinc | +409% |
| Contains more PhosphorusPhosphorus | +177% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +1002.9% |
| Contains more SeleniumSelenium | +533.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +69.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1609.1% |
| Contains more Vitamin B2Vitamin B2 | +65.4% |
| Contains more FolateFolate | +500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.17 g
Fats:
71.97 g
Carbs:
13.86 g
Water:
3.52 g
Other:
1.48 g
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
| Contains more ProteinProtein | +49.1% |
| Contains more FatsFats | +10181.4% |
| Contains more OtherOther | +55.8% |
| Contains more WaterWater | +2148.6% |
~equal in
Carbs
~13.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.18 g
Monounsaturated fat:
Mono. Fat
40.801 g
Polyunsaturated fat:
Poly. Fat
21.614 g
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 | +78363.5% |
| Contains more Poly. FatPolyunsaturated fat | +5210.6% |
| Contains less Sat. FatSaturated fat | -98.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 4.5mg | 0.408mg | 178% |
| Polyunsaturated fat | 21.614g | 0.407g | 141% |
| Fats | 71.97g | 0.7g | 110% |
| Monounsaturated fat | 40.801g | 0.052g | 102% |
| Copper | 1.2mg | 0.356mg | 94% |
| Fiber | 9.6g | 38% | |
| Zinc | 4.53mg | 0.89mg | 33% |
| Calories | 691kcal | 67kcal | 31% |
| Saturated fat | 6.18g | 0.085g | 28% |
| Folate | 22µg | 132µg | 28% |
| Phosphorus | 277mg | 100mg | 25% |
| Vitamin B1 | 0.66mg | 0.39mg | 23% |
| Vitamin C | 1.1mg | 18.8mg | 20% |
| Vitamin E | 1.4mg | 9% | |
| Iron | 2.53mg | 1.93mg | 8% |
| Choline | 40.5mg | 7% | |
| Vitamin B2 | 0.13mg | 0.215mg | 7% |
| Calcium | 70mg | 15mg | 6% |
| Selenium | 3.8µg | 0.6µg | 6% |
| Protein | 9.17g | 6.15g | 6% |
| Magnesium | 121mg | 101mg | 5% |
| Potassium | 410mg | 307mg | 3% |
| Vitamin K | 3.5µg | 3% | |
| Sodium | 0mg | 13mg | 1% |
| Vitamin B5 | 0.863mg | 0.825mg | 1% |
| Vitamin B6 | 0.21mg | 0.191mg | 1% |
| Net carbs | 4.26g | 13.05g | N/A |
| Carbs | 13.86g | 13.05g | 0% |
| Sugar | 3.97g | N/A | |
| Starch | 0.46g | 0% | |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B3 | 1.167mg | 1.22mg | 0% |
| Tryptophan | 0.093mg | 0.064mg | 0% |
| Threonine | 0.306mg | 0.258mg | 0% |
| Isoleucine | 0.336mg | 0.273mg | 0% |
| Leucine | 0.598mg | 0.442mg | 0% |
| Lysine | 0.287mg | 0.35mg | 0% |
| Methionine | 0.183mg | 0.064mg | 0% |
| Phenylalanine | 0.426mg | 0.31mg | 0% |
| Valine | 0.411mg | 0.316mg | 0% |
| Histidine | 0.262mg | 0.172mg | 0% |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
33%
Minerals Daily Need Coverage Score
149%
42%
Comparison summary
Which food contains less Sodium?
Pecan contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Pecan is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Pecan is relatively richer in minerals
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 6.095g)
Which food is cheaper?
Navy bean raw is cheaper (difference - $1.7)
Which food contains less Cholesterol?
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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.