Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Roe
  5. Compare
  6. Roe vs. Navy bean raw

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

Compare

Summary of differences between roe and navy bean raw

  • Roe has more vitamin B12, selenium, phosphorus, and vitamin B2; however, navy bean raw is higher in copper, magnesium, manganese, iron, and folate.
  • Roe covers your daily need for vitamin B12, 481% more than navy bean raw.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Fish, roe, mixed species, cooked, dry heat and Beans, navy, mature seeds, sprouted, raw.

Infographic

Roe 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.
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 +86.7%
Contains more ZincZinc +43.8%
Contains more PhosphorusPhosphorus +415%
Contains more SeleniumSelenium +8516.7%
Contains more MagnesiumMagnesium +288.5%
Contains more IronIron +150.6%
Contains more CopperCopper +178.1%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +3038.5%
~equal in Potassium ~307mg

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.
Roe
Roe
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 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 B2Vitamin B2 +341.4%
Contains more Vitamin B3Vitamin B3 +79.7%
Contains more Vitamin B5Vitamin B5 +39.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +14.6%
Contains more Vitamin B1Vitamin B1 +40.8%
Contains more FolateFolate +43.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.191mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Roe Navy bean raw DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Selenium 51.7µg 0.6µg 93%
Phosphorus 515mg 100mg 59%
Vitamin B2 0.949mg 0.215mg 56%
Protein 28.62g 6.15g 45%
Copper 0.128mg 0.356mg 25%
Polyunsaturated fat 3.404g 0.407g 20%
Magnesium 26mg 101mg 18%
Manganese 0.013mg 0.408mg 17%
Iron 0.77mg 1.93mg 15%
Fats 8.23g 0.7g 12%
Folate 92µg 132µg 10%
Vitamin A 91µg 0µg 10%
Vitamin B1 0.277mg 0.39mg 9%
Saturated fat 1.866g 0.085g 8%
Calories 204kcal 67kcal 7%
Vitamin B5 1.154mg 0.825mg 7%
Vitamin B3 2.192mg 1.22mg 6%
Sodium 117mg 13mg 5%
Monounsaturated fat 2.129g 0.052g 5%
Zinc 1.28mg 0.89mg 4%
Carbs 1.92g 13.05g 4%
Vitamin C 16.4mg 18.8mg 3%
Potassium 283mg 307mg 1%
Calcium 28mg 15mg 1%
Net carbs 1.92g 13.05g N/A
Vitamin B6 0.185mg 0.191mg 0%
Tryptophan 0.375mg 0.064mg 0%
Threonine 1.305mg 0.258mg 0%
Isoleucine 1.465mg 0.273mg 0%
Leucine 2.509mg 0.442mg 0%
Lysine 2.179mg 0.35mg 0%
Methionine 0.71mg 0.064mg 0%
Phenylalanine 1.401mg 0.31mg 0%
Valine 1.676mg 0.316mg 0%
Histidine 0.778mg 0.172mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 +365.4%
Contains more FatsFats +1075.7%
Contains more OtherOther +173.7%
Contains more CarbsCarbs +579.7%
Contains more WaterWater +35%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 +3994.2%
Contains more Poly. FatPolyunsaturated fat +736.4%
Contains less Sat. FatSaturated fat -95.4%

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.