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  6. Raspberry vs. Navy bean raw

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

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How are raspberries and navy bean raw different?

  • Raspberries are richer in manganese, while navy bean raw is higher in vitamin B1, copper, folate, magnesium, iron, vitamin B2, vitamin B6, phosphorus, and vitamin B5.
  • Navy bean raw covers your daily need for vitamin B1, 30% more than raspberries.
  • Raspberries contain 2 times more manganese than navy bean raw. Raspberries contain 0.67mg of manganese, while navy bean raw contains 0.408mg.
  • Navy bean raw has a higher glycemic index (39) than raspberries (26).

Raspberries, raw and Beans, navy, mature seeds, sprouted, raw types were used in this article.

Infographic

Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 +66.7%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +64.2%
Contains more MagnesiumMagnesium +359.1%
Contains more PotassiumPotassium +103.3%
Contains more IronIron +179.7%
Contains more CopperCopper +295.6%
Contains more ZincZinc +111.9%
Contains more PhosphorusPhosphorus +244.8%
Contains more SeleniumSelenium +200%

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
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 CVitamin C +39.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1118.8%
Contains more Vitamin B2Vitamin B2 +465.8%
Contains more Vitamin B3Vitamin B3 +104%
Contains more Vitamin B5Vitamin B5 +150.8%
Contains more Vitamin B6Vitamin B6 +247.3%
Contains more FolateFolate +528.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raspberry Navy bean raw DV% diff.
Vitamin B1 0.032mg 0.39mg 30%
Copper 0.09mg 0.356mg 30%
Folate 21µg 132µg 28%
Fiber 6.5g 26%
Magnesium 22mg 101mg 19%
Iron 0.69mg 1.93mg 16%
Vitamin B2 0.038mg 0.215mg 14%
Manganese 0.67mg 0.408mg 11%
Vitamin B6 0.055mg 0.191mg 10%
Vitamin B5 0.329mg 0.825mg 10%
Phosphorus 29mg 100mg 10%
Protein 1.2g 6.15g 10%
Vitamin C 26.2mg 18.8mg 8%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Potassium 151mg 307mg 5%
Vitamin B3 0.598mg 1.22mg 4%
Zinc 0.42mg 0.89mg 4%
Fructose 2.35g 3%
Choline 12.3mg 2%
Selenium 0.2µg 0.6µg 1%
Calcium 25mg 15mg 1%
Calories 52kcal 67kcal 1%
Sodium 1mg 13mg 1%
Fats 0.65g 0.7g 0%
Carbs 11.94g 13.05g 0%
Net carbs 5.44g 13.05g N/A
Sugar 4.42g N/A
Vitamin A 2µg 0µg 0%
Saturated fat 0.019g 0.085g 0%
Monounsaturated fat 0.064g 0.052g 0%
Polyunsaturated fat 0.375g 0.407g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 +412.5%
Contains more OtherOther +106.5%
~equal in Fats ~0.7g
~equal in Carbs ~13.05g
~equal in Water ~79.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 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 -77.6%
Contains more Mono. FatMonounsaturated fat +23.1%
~equal in Polyunsaturated fat ~0.407g

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.