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  6. Pico de gallo vs. Bean raw

Pico de gallo vs. Bean raw — In-Depth Nutrition Comparison

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How are pico de gallo and bean raw different?

  • Pico de gallo is higher in vitamin A; however, bean raw is richer in iron and calcium.
  • Daily need coverage for iron for bean raw is 63% higher.
  • Bean raw has less sodium.

PACE, Pico De Gallo and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Pico de gallo vs 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -97.4%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +65.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pico de gallo Bean raw DV% diff.
Folate 525µg 131%
Copper 0.893mg 99%
Iron 0mg 5.07mg 63%
Fiber 15.5g 62%
Vitamin B1 0.713mg 59%
Phosphorus 411mg 59%
Selenium 27.9µg 51%
Manganese 1.148mg 50%
Protein 0g 21.42g 43%
Magnesium 176mg 42%
Potassium 1393mg 41%
Vitamin B6 0.474mg 36%
Zinc 2.28mg 21%
Sodium 469mg 12mg 20%
Carbs 9.38g 62.55g 18%
Vitamin B2 0.212mg 16%
Vitamin B5 0.785mg 16%
Calories 31kcal 347kcal 16%
Starch 34.17g 14%
Choline 66.2mg 12%
Calcium 0mg 113mg 11%
Vitamin B3 1.174mg 7%
Vitamin K 5.6µg 5%
Polyunsaturated fat 0.407g 3%
Vitamin C 3.8mg 6.3mg 3%
Fats 0g 1.23g 2%
Vitamin E 0.21mg 1%
Monounsaturated fat 0.229g 1%
Saturated fat 0g 0.235g 1%
Net carbs 9.38g 47.05g N/A
Sugar 6.25g 2.11g N/A
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +676.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +566.8%
Contains more OtherOther +32.4%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.