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Potato bread vs. Navy bean raw — In-Depth Nutrition Comparison

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What are the differences between potato bread and navy bean raw?

  • Potato bread is higher in phosphorus, calcium, selenium, and potassium, yet navy bean raw is higher in copper, vitamin C, magnesium, vitamin B1, and vitamin B2.
  • Potato bread's daily need coverage for phosphorus is 38% more.
  • Potato bread has 29 times more sodium than navy bean raw. While potato bread has 375mg of sodium, navy bean raw has only 13mg.
  • The glycemic index of navy bean raw is lower.

We used Bread, potato and Beans, navy, mature seeds, sprouted, raw types in this article.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 PotassiumPotassium +133.9%
Contains more IronIron +16.6%
Contains more ZincZinc +61.8%
Contains more PhosphorusPhosphorus +269%
Contains more SeleniumSelenium +1483.3%
Contains more MagnesiumMagnesium +260.7%
Contains more CopperCopper +278.7%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +61.3%

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.
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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +21.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +107.4%
Contains more Vitamin B2Vitamin B2 +102.8%
~equal in Vitamin B3 ~1.22mg
~equal in Vitamin B5 ~0.825mg
~equal in Folate ~132µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 +103.3%
Contains more FatsFats +347.1%
Contains more CarbsCarbs +260.7%
Contains more OtherOther +294.7%
Contains more WaterWater +135.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato bread Navy bean raw
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato bread Navy bean raw DV% diff.
Phosphorus 369mg 100mg 38%
Copper 0.094mg 0.356mg 29%
Fiber 6.3g 25%
Vitamin C 0mg 18.8mg 21%
Vitamin B1 0.188mg 0.39mg 17%
Magnesium 28mg 101mg 17%
Calcium 188mg 15mg 17%
Selenium 9.5µg 0.6µg 16%
Sodium 375mg 13mg 16%
Protein 12.5g 6.15g 13%
Potassium 718mg 307mg 12%
Carbs 47.07g 13.05g 11%
Calories 266kcal 67kcal 10%
Vitamin B2 0.106mg 0.215mg 8%
Manganese 0.253mg 0.408mg 7%
Vitamin K 6.8µg 6%
Vitamin B12 0.15µg 0µg 6%
Zinc 1.44mg 0.89mg 5%
Iron 2.25mg 1.93mg 4%
Fats 3.13g 0.7g 4%
Vitamin A 24µg 0µg 3%
Vitamin E 0.47mg 3%
Polyunsaturated fat 0g 0.407g 3%
Choline 18.4mg 3%
Vitamin B6 0.232mg 0.191mg 3%
Folate 126µg 132µg 2%
Vitamin D 0.1µg 0µg 1%
Net carbs 40.77g 13.05g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g N/A
Vitamin B3 1.25mg 1.22mg 0%
Vitamin B5 0.817mg 0.825mg 0%
Saturated fat 0g 0.085g 0%
Monounsaturated fat 0g 0.052g 0%
Tryptophan 0.081mg 0.064mg 0%
Threonine 0.224mg 0.258mg 0%
Isoleucine 0.268mg 0.273mg 0%
Leucine 0.44mg 0.442mg 0%
Lysine 0.311mg 0.35mg 0%
Methionine 0.112mg 0.064mg 0%
Phenylalanine 0.285mg 0.31mg 0%
Valine 0.305mg 0.316mg 0%
Histidine 0.143mg 0.172mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread Navy bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Potato bread
33%
Navy bean raw
Minerals Daily Need Coverage Score
59%
Potato bread
42%
Navy bean raw

Comparison summary

Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.085g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $1.3)
Which food is richer in minerals?
Potato bread
Potato bread is relatively richer in minerals
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 9.38g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 362mg)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.