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  6. Pizza vs. Navy bean raw

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

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A recap on the differences between pizza and navy bean raw

  • Pizza is higher in selenium, vitamin B12, calcium, phosphorus, and vitamin B3, yet navy bean raw is higher in copper, vitamin C, and magnesium.
  • Pizza covers your daily selenium needs 35% more than navy bean raw.
  • The amount of saturated fat in navy bean raw is lower.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Beans, navy, mature seeds, sprouted, raw.

Infographic

Pizza 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.
Pizza
Pizza
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
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 +1153.3%
Contains more IronIron +28.5%
Contains more ZincZinc +50.6%
Contains more PhosphorusPhosphorus +116%
Contains more SeleniumSelenium +3216.7%
Contains more MagnesiumMagnesium +320.8%
Contains more PotassiumPotassium +78.5%
Contains more CopperCopper +239%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +13.3%

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.
Pizza
Pizza
6
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +213.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1242.9%
Contains more Vitamin B2Vitamin B2 +10.3%
Contains more Vitamin B6Vitamin B6 +138.8%
Contains more FolateFolate +41.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.39mg

All nutrients comparison - raw data values

Nutrient Pizza Navy bean raw DV% diff.
Selenium 19.9µg 0.6µg 35%
Copper 0.105mg 0.356mg 28%
Sodium 598mg 13mg 25%
Saturated fat 4.465g 0.085g 20%
Vitamin C 1.4mg 18.8mg 19%
Vitamin B12 0.42µg 0µg 18%
Magnesium 24mg 101mg 18%
Phosphorus 216mg 100mg 17%
Calcium 188mg 15mg 17%
Vitamin B5 0.825mg 17%
Vitamin B3 3.825mg 1.22mg 16%
Fats 9.69g 0.7g 14%
Starch 26.95g 11%
Calories 266kcal 67kcal 10%
Folate 93µg 132µg 10%
Protein 11.39g 6.15g 10%
Vitamin B6 0.08mg 0.191mg 9%
Fiber 2.3g 9%
Polyunsaturated fat 1.681g 0.407g 8%
Vitamin A 69µg 0µg 8%
Carbs 33.33g 13.05g 7%
Iron 2.48mg 1.93mg 7%
Cholesterol 17mg 0mg 6%
Vitamin E 0.83mg 6%
Monounsaturated fat 2.608g 0.052g 6%
Vitamin K 6.7µg 6%
Zinc 1.34mg 0.89mg 4%
Potassium 172mg 307mg 4%
Choline 16.4mg 3%
Vitamin B2 0.195mg 0.215mg 2%
Manganese 0.36mg 0.408mg 2%
Fructose 1g 1%
Net carbs 31.03g 13.05g N/A
Sugar 3.58g N/A
Vitamin B1 0.39mg 0.39mg 0%
Trans fat 0.241g 0g N/A
Tryptophan 0.064mg 0%
Threonine 0.41mg 0.258mg 0%
Isoleucine 0.564mg 0.273mg 0%
Leucine 1.139mg 0.442mg 0%
Lysine 0.77mg 0.35mg 0%
Methionine 0.264mg 0.064mg 0%
Phenylalanine 0.664mg 0.31mg 0%
Valine 0.72mg 0.316mg 0%
Histidine 0.355mg 0.172mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
Pizza
4
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 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 +85.2%
Contains more FatsFats +1284.3%
Contains more CarbsCarbs +155.4%
Contains more OtherOther +154.7%
Contains more WaterWater +83.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 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 +4915.4%
Contains more Poly. FatPolyunsaturated fat +313%
Contains less Sat. FatSaturated fat -98.1%

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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.