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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

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%

Comparison summary table

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

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad 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
13%
Potato salad
33%
Navy bean raw
Minerals Daily Need Coverage Score
24%
Potato salad
42%
Navy bean raw

Comparison summary

Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 516mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 1.344g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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.