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  6. Pita vs. Navy bean raw

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

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How are pita and navy bean raw different?

  • Pita is higher in calcium; however, navy bean raw is richer in folate, vitamin C, copper, magnesium, vitamin B6, vitamin B1, vitamin B2, and vitamin B5.
  • Daily need coverage for folate for navy bean raw is 27% higher.
  • Pita contains 41 times more sodium than navy bean raw. While pita contains 536mg of sodium, navy bean raw contains only 13mg.
  • Navy bean raw has a lower glycemic index (39) than pita (68).

Bread, pita, white, unenriched and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Pita 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.
Pita
Pita
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
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 +473.3%
Contains more ManganeseManganese +17.9%
Contains more MagnesiumMagnesium +288.5%
Contains more PotassiumPotassium +155.8%
Contains more IronIron +37.9%
Contains more CopperCopper +111.9%
Contains less SodiumSodium -97.6%
~equal in Zinc ~0.89mg
~equal in Phosphorus ~100mg

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.
Pita
Pita
1
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 0% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 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 B3Vitamin B3 +75.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +46.1%
Contains more Vitamin B2Vitamin B2 +121.6%
Contains more Vitamin B5Vitamin B5 +107.8%
Contains more Vitamin B6Vitamin B6 +461.8%
Contains more FolateFolate +450%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pita Navy bean raw DV% diff.
Folate 24µg 132µg 27%
Sodium 536mg 13mg 23%
Copper 0.168mg 0.356mg 21%
Vitamin C 0mg 18.8mg 21%
Magnesium 26mg 101mg 18%
Carbs 55.7g 13.05g 14%
Vitamin B6 0.034mg 0.191mg 12%
Calories 275kcal 67kcal 10%
Vitamin B1 0.267mg 0.39mg 10%
Fiber 2.2g 9%
Vitamin B5 0.397mg 0.825mg 9%
Vitamin B2 0.097mg 0.215mg 9%
Iron 1.4mg 1.93mg 7%
Calcium 86mg 15mg 7%
Vitamin B3 2.142mg 1.22mg 6%
Potassium 120mg 307mg 6%
Protein 9.1g 6.15g 6%
Manganese 0.481mg 0.408mg 3%
Polyunsaturated fat 0.535g 0.407g 1%
Fats 1.2g 0.7g 1%
Selenium 0.6µg 1%
Net carbs 53.5g 13.05g N/A
Zinc 0.84mg 0.89mg 0%
Phosphorus 97mg 100mg 0%
Saturated fat 0.166g 0.085g 0%
Monounsaturated fat 0.105g 0.052g 0%
Tryptophan 0.105mg 0.064mg 0%
Threonine 0.257mg 0.258mg 0%
Isoleucine 0.349mg 0.273mg 0%
Leucine 0.634mg 0.442mg 0%
Lysine 0.219mg 0.35mg 0%
Methionine 0.16mg 0.064mg 0%
Phenylalanine 0.446mg 0.31mg 0%
Valine 0.394mg 0.316mg 0%
Histidine 0.195mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
Pita
4
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 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 ProteinProtein +48%
Contains more FatsFats +71.4%
Contains more CarbsCarbs +326.8%
Contains more OtherOther +100%
Contains more WaterWater +146.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 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 +101.9%
Contains more Poly. FatPolyunsaturated fat +31.4%
Contains less Sat. FatSaturated fat -48.8%

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.