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  6. Ricotta vs. Navy bean raw

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

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Important differences between ricotta and navy bean raw

  • Ricotta has more selenium and calcium; however, navy bean raw has more copper, vitamin B1, folate, magnesium, vitamin C, iron, and manganese.
  • Ricotta's daily need coverage for saturated fat is 41% more.
  • Ricotta has 24 times more selenium than navy bean raw. Ricotta has 14.5µg of selenium, while navy bean raw has 0.6µg.
  • Navy bean raw is lower in saturated fat.
  • Navy bean raw has a higher glycemic index than ricotta.

The food varieties used in the comparison are Cheese, ricotta, whole milk and Beans, navy, mature seeds, sprouted, raw.

Infographic

Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
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 +1280%
Contains more ZincZinc +30.3%
Contains more PhosphorusPhosphorus +58%
Contains more SeleniumSelenium +2316.7%
Contains more MagnesiumMagnesium +818.2%
Contains more PotassiumPotassium +192.4%
Contains more IronIron +407.9%
Contains more CopperCopper +1595.2%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +6700%

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B2Vitamin B2 +10.3%
Contains more Vitamin B3Vitamin B3 +1073.1%
Contains more Vitamin B5Vitamin B5 +287.3%
Contains more Vitamin B6Vitamin B6 +344.2%
Contains more FolateFolate +1000%

All nutrients comparison - raw data values

Nutrient Ricotta Navy bean raw DV% diff.
Copper 0.021mg 0.356mg 37%
Saturated fat 8.295g 0.085g 37%
Vitamin B1 0.013mg 0.39mg 31%
Folate 12µg 132µg 30%
Selenium 14.5µg 0.6µg 25%
Vitamin C 0mg 18.8mg 21%
Magnesium 11mg 101mg 21%
Iron 0.38mg 1.93mg 19%
Fats 12.98g 0.7g 19%
Calcium 207mg 15mg 19%
Manganese 0.006mg 0.408mg 17%
Cholesterol 51mg 0mg 17%
Vitamin B12 0.34µg 0µg 14%
Vitamin A 120µg 0µg 13%
Vitamin B5 0.213mg 0.825mg 12%
Vitamin B6 0.043mg 0.191mg 11%
Protein 11.26g 6.15g 10%
Monounsaturated fat 3.627g 0.052g 9%
Phosphorus 158mg 100mg 8%
Vitamin B3 0.104mg 1.22mg 7%
Potassium 105mg 307mg 6%
Calories 174kcal 67kcal 5%
Carbs 3.04g 13.05g 3%
Sodium 84mg 13mg 3%
Choline 17.5mg 3%
Zinc 1.16mg 0.89mg 2%
Vitamin B2 0.195mg 0.215mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.11mg 1%
Vitamin K 1.1µg 1%
Vitamin D 10IU 0IU 1%
Net carbs 3.04g 13.05g N/A
Sugar 0.27g N/A
Polyunsaturated fat 0.385g 0.407g 0%
Tryptophan 0.125mg 0.064mg 0%
Threonine 0.517mg 0.258mg 0%
Isoleucine 0.589mg 0.273mg 0%
Leucine 1.221mg 0.442mg 0%
Lysine 1.338mg 0.35mg 0%
Methionine 0.281mg 0.064mg 0%
Phenylalanine 0.556mg 0.31mg 0%
Valine 0.692mg 0.316mg 0%
Histidine 0.459mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 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 +83.1%
Contains more FatsFats +1754.3%
Contains more CarbsCarbs +329.3%
Contains more WaterWater +10.4%
~equal in Other ~0.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 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 +6875%
Contains less Sat. FatSaturated fat -99%
~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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.