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  6. Raisin vs. Navy bean raw

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

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The main differences between raisins and navy bean raw

  • Raisins are richer in potassium, yet navy bean raw is richer in folate, vitamin B1, vitamin C, magnesium, vitamin B5, vitamin B2, and zinc.
  • Daily need coverage for folate for navy bean raw is 32% higher.
  • Raisins contain 3 times more calcium than navy bean raw. Raisins contain 50mg of calcium, while navy bean raw contains 15mg.
  • Navy bean raw has a lower glycemic index than raisins.

Food types used in this article are Raisins, seedless and Beans, navy, mature seeds, sprouted, raw.

Infographic

Raisin 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.
Raisin
Raisin
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 +233.3%
Contains more PotassiumPotassium +144%
Contains less SodiumSodium -15.4%
Contains more MagnesiumMagnesium +215.6%
Contains more CopperCopper +11.9%
Contains more ZincZinc +304.5%
Contains more ManganeseManganese +36.5%
~equal in Iron ~1.93mg
~equal in Phosphorus ~100mg
~equal in Selenium ~0.6µg

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.
Raisin
Raisin
3
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +717.4%
Contains more Vitamin B1Vitamin B1 +267.9%
Contains more Vitamin B2Vitamin B2 +72%
Contains more Vitamin B3Vitamin B3 +59.3%
Contains more Vitamin B5Vitamin B5 +768.4%
Contains more FolateFolate +2540%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.191mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +506.7%
Contains more OtherOther +95.8%
Contains more ProteinProtein +100.3%
Contains more FatsFats +52.2%
Contains more WaterWater +413%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 less Sat. FatSaturated fat -31.8%
Contains more Poly. FatPolyunsaturated fat +1000%
~equal in Monounsaturated fat ~0.052g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Navy bean raw DV% diff.
Fructose 29.68g 37%
Folate 5µg 132µg 32%
Vitamin B1 0.106mg 0.39mg 24%
Carbs 79.18g 13.05g 22%
Vitamin C 2.3mg 18.8mg 18%
Magnesium 32mg 101mg 16%
Fiber 3.7g 15%
Vitamin B5 0.095mg 0.825mg 15%
Potassium 749mg 307mg 13%
Calories 299kcal 67kcal 12%
Vitamin B2 0.125mg 0.215mg 7%
Protein 3.07g 6.15g 6%
Zinc 0.22mg 0.89mg 6%
Manganese 0.299mg 0.408mg 5%
Copper 0.318mg 0.356mg 4%
Calcium 50mg 15mg 4%
Vitamin B3 0.766mg 1.22mg 3%
Vitamin K 3.5µg 3%
Polyunsaturated fat 0.037g 0.407g 2%
Choline 11.1mg 2%
Starch 2.7g 1%
Vitamin E 0.12mg 1%
Iron 1.88mg 1.93mg 1%
Vitamin B6 0.174mg 0.191mg 1%
Fats 0.46g 0.7g 0%
Net carbs 75.48g 13.05g N/A
Sugar 59.19g N/A
Phosphorus 101mg 100mg 0%
Sodium 11mg 13mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.058g 0.085g 0%
Monounsaturated fat 0.051g 0.052g 0%
Tryptophan 0.05mg 0.064mg 0%
Threonine 0.077mg 0.258mg 0%
Isoleucine 0.057mg 0.273mg 0%
Leucine 0.096mg 0.442mg 0%
Lysine 0.084mg 0.35mg 0%
Methionine 0.021mg 0.064mg 0%
Phenylalanine 0.065mg 0.31mg 0%
Valine 0.083mg 0.316mg 0%
Histidine 0.072mg 0.172mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin 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
11%
Raisin
33%
Navy bean raw
Minerals Daily Need Coverage Score
37%
Raisin
42%
Navy bean raw

Comparison summary

Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 0.027g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $0.3)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 59.19g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 25)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.