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  6. Pork jowl vs. Navy bean raw

Pork jowl vs. Navy bean raw — In-Depth Nutrition Comparison

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Differences between pork jowl and navy bean raw

  • Pork jowl has more vitamin B12 and vitamin B3, while navy bean raw has more copper, folate, magnesium, vitamin C, iron, and manganese.
  • Pork jowl's daily need coverage for saturated fat is 126% higher.
  • The amount of cholesterol in navy bean raw is lower.
  • Pork jowl has a lower glycemic index. The glycemic index of pork jowl is 0, while the glycemic index of navy bean raw is 39.

The food types used in this comparison are Pork, fresh, variety meats, and by-products, jowl, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Pork jowl 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
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 SeleniumSelenium +150%
Contains more MagnesiumMagnesium +3266.7%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +107.4%
Contains more IronIron +359.5%
Contains more CopperCopper +790%
Contains more PhosphorusPhosphorus +16.3%
Contains less SodiumSodium -48%
Contains more ManganeseManganese +8060%
~equal in Zinc ~0.89mg

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 0% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +271.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +230%
Contains more Vitamin B6Vitamin B6 +112.2%
Contains more FolateFolate +13100%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin B2 ~0.215mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pork jowl Navy bean raw DV% diff.
Saturated fat 25.26g 0.085g 114%
Fats 69.61g 0.7g 106%
Monounsaturated fat 32.89g 0.052g 82%
Polyunsaturated fat 8.11g 0.407g 51%
Copper 0.04mg 0.356mg 35%
Vitamin B12 0.82µg 0µg 34%
Folate 1µg 132µg 33%
Cholesterol 90mg 0mg 30%
Calories 655kcal 67kcal 29%
Magnesium 3mg 101mg 23%
Vitamin C 0mg 18.8mg 21%
Vitamin B3 4.535mg 1.22mg 21%
Iron 0.42mg 1.93mg 19%
Manganese 0.005mg 0.408mg 18%
Vitamin B5 0.25mg 0.825mg 12%
Vitamin B6 0.09mg 0.191mg 8%
Potassium 148mg 307mg 5%
Carbs 0g 13.05g 4%
Vitamin B2 0.236mg 0.215mg 2%
Selenium 1.5µg 0.6µg 2%
Vitamin E 0.29mg 2%
Phosphorus 86mg 100mg 2%
Calcium 4mg 15mg 1%
Sodium 25mg 13mg 1%
Protein 6.38g 6.15g 0%
Net carbs 0g 13.05g N/A
Zinc 0.84mg 0.89mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B1 0.386mg 0.39mg 0%
Tryptophan 0.021mg 0.064mg 0%
Threonine 0.21mg 0.258mg 0%
Isoleucine 0.168mg 0.273mg 0%
Leucine 0.446mg 0.442mg 0%
Lysine 0.528mg 0.35mg 0%
Methionine 0.095mg 0.064mg 0%
Phenylalanine 0.239mg 0.31mg 0%
Valine 0.305mg 0.316mg 0%
Histidine 0.072mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 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 FatsFats +9844.3%
Contains more OtherOther +91.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +256.7%
~equal in Protein ~6.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 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 +63150%
Contains more Poly. FatPolyunsaturated fat +1892.6%
Contains less Sat. FatSaturated fat -99.7%

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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.