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  6. Prunes vs. Navy bean raw

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

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What are the differences between prunes and navy bean raw?

  • Prunes are higher in vitamin A and potassium, yet navy bean raw is higher in folate, vitamin B1, vitamin C, magnesium, iron, copper, and vitamin B5.
  • Navy bean raw's daily need coverage for folate is 32% more.
  • Prunes have 195 times more vitamin A than navy bean raw. While prunes have 781IU of vitamin A, navy bean raw has only 4IU.

We used Plums, dried (prunes), uncooked and Beans, navy, mature seeds, sprouted, raw types in this article.

Infographic

Prunes 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.
Prunes
Prunes
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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 +186.7%
Contains more PotassiumPotassium +138.4%
Contains less SodiumSodium -84.6%
Contains more MagnesiumMagnesium +146.3%
Contains more IronIron +107.5%
Contains more CopperCopper +26.7%
Contains more ZincZinc +102.3%
Contains more PhosphorusPhosphorus +44.9%
Contains more ManganeseManganese +36.5%
Contains more SeleniumSelenium +100%

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.
Prunes
Prunes
5
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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 +54.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3033.3%
Contains more Vitamin B1Vitamin B1 +664.7%
Contains more Vitamin B2Vitamin B2 +15.6%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more FolateFolate +3200%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.191mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Navy bean raw DV% diff.
Vitamin K 59.5µg 50%
Folate 4µg 132µg 32%
Vitamin B1 0.051mg 0.39mg 28%
Fiber 7.1g 28%
Vitamin C 0.6mg 18.8mg 20%
Carbs 63.88g 13.05g 17%
Fructose 12.45g 16%
Magnesium 41mg 101mg 14%
Iron 0.93mg 1.93mg 13%
Potassium 732mg 307mg 13%
Calories 240kcal 67kcal 9%
Protein 2.18g 6.15g 8%
Vitamin B5 0.422mg 0.825mg 8%
Copper 0.281mg 0.356mg 8%
Manganese 0.299mg 0.408mg 5%
Zinc 0.44mg 0.89mg 4%
Phosphorus 69mg 100mg 4%
Vitamin B3 1.882mg 1.22mg 4%
Vitamin A 39µg 0µg 4%
Calcium 43mg 15mg 3%
Vitamin E 0.43mg 3%
Polyunsaturated fat 0.062g 0.407g 2%
Starch 5.11g 2%
Vitamin B2 0.186mg 0.215mg 2%
Choline 10.1mg 2%
Selenium 0.3µg 0.6µg 1%
Vitamin B6 0.205mg 0.191mg 1%
Fats 0.38g 0.7g 0%
Net carbs 56.78g 13.05g N/A
Sugar 38.13g N/A
Sodium 2mg 13mg 0%
Saturated fat 0.088g 0.085g 0%
Monounsaturated fat 0.053g 0.052g 0%
Tryptophan 0.025mg 0.064mg 0%
Threonine 0.049mg 0.258mg 0%
Isoleucine 0.041mg 0.273mg 0%
Leucine 0.066mg 0.442mg 0%
Lysine 0.05mg 0.35mg 0%
Methionine 0.016mg 0.064mg 0%
Phenylalanine 0.052mg 0.31mg 0%
Valine 0.056mg 0.316mg 0%
Histidine 0.027mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 CarbsCarbs +389.5%
Contains more OtherOther +177.9%
Contains more ProteinProtein +182.1%
Contains more FatsFats +84.2%
Contains more WaterWater +156%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 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 Poly. FatPolyunsaturated fat +556.5%
~equal in Saturated fat ~0.085g
~equal in Monounsaturated fat ~0.052g

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.