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  6. Potato salad vs. Navy bean raw

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

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Significant differences between potato salad and navy bean raw

  • The amount of folate, copper, vitamin B1, magnesium, iron, manganese, vitamin B2, and vitamin C in navy bean raw is higher than in potato salad.
  • Navy bean raw covers your daily folate needs 31% more than potato salad.

Specific food types used in this comparison are Potato salad, home-prepared and Beans, navy, mature seeds, sprouted, raw.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 +26.7%
Contains more SeleniumSelenium +583.3%
Contains more MagnesiumMagnesium +573.3%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +196.9%
Contains more CopperCopper +201.7%
Contains more ZincZinc +187.1%
Contains more PhosphorusPhosphorus +92.3%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +304%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 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 CVitamin C +88%
Contains more Vitamin B1Vitamin B1 +406.5%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +37.1%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin B6Vitamin B6 +35.5%
Contains more FolateFolate +1785.7%
~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 Potato salad Navy bean raw DV% diff.
Folate 7µg 132µg 31%
Vitamin B1 0.077mg 0.39mg 26%
Copper 0.118mg 0.356mg 26%
Cholesterol 68mg 0mg 23%
Polyunsaturated fat 3.737g 0.407g 22%
Sodium 529mg 13mg 22%
Magnesium 15mg 101mg 20%
Iron 0.65mg 1.93mg 16%
Manganese 0.101mg 0.408mg 13%
Vitamin B2 0.06mg 0.215mg 12%
Fats 8.2g 0.7g 12%
Vitamin C 10mg 18.8mg 10%
Phosphorus 52mg 100mg 7%
Protein 2.68g 6.15g 7%
Vitamin B5 0.534mg 0.825mg 6%
Saturated fat 1.429g 0.085g 6%
Monounsaturated fat 2.48g 0.052g 6%
Selenium 4.1µg 0.6µg 6%
Fiber 1.3g 5%
Zinc 0.31mg 0.89mg 5%
Vitamin B6 0.141mg 0.191mg 4%
Calories 143kcal 67kcal 4%
Vitamin A 32µg 0µg 4%
Vitamin B3 0.89mg 1.22mg 2%
Potassium 254mg 307mg 2%
Carbs 11.17g 13.05g 1%
Net carbs 9.87g 13.05g N/A
Calcium 19mg 15mg 0%
Tryptophan 0.042mg 0.064mg 0%
Threonine 0.116mg 0.258mg 0%
Isoleucine 0.141mg 0.273mg 0%
Leucine 0.202mg 0.442mg 0%
Lysine 0.171mg 0.35mg 0%
Methionine 0.066mg 0.064mg 0%
Phenylalanine 0.135mg 0.31mg 0%
Valine 0.172mg 0.316mg 0%
Histidine 0.062mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +1071.4%
Contains more OtherOther +105.3%
Contains more ProteinProtein +129.5%
Contains more CarbsCarbs +16.8%
~equal in Water ~79.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +4669.2%
Contains more Poly. FatPolyunsaturated fat +818.2%
Contains less Sat. FatSaturated fat -94.1%

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.