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  6. Rutabagas vs. Navy bean raw

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

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Differences between rutabagas and navy bean raw

  • Rutabagas have more vitamin C, while navy bean raw has more copper, folate, vitamin B1, magnesium, iron, vitamin B2, vitamin B5, manganese, and vitamin B6.
  • Navy bean raw's daily need coverage for copper is 36% higher.
  • Navy bean raw has a lower glycemic index. The glycemic index of navy bean raw is 39, while the glycemic index of rutabagas is 72.

The food types used in this comparison are Rutabagas, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
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 +186.7%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +405%
Contains more IronIron +338.6%
Contains more CopperCopper +1012.5%
Contains more ZincZinc +270.8%
Contains more PhosphorusPhosphorus +88.7%
Contains more ManganeseManganese +211.5%
~equal in Potassium ~307mg
~equal in Sodium ~13mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
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 +33%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +437.5%
Contains more Vitamin B3Vitamin B3 +74.3%
Contains more Vitamin B5Vitamin B5 +415.6%
Contains more Vitamin B6Vitamin B6 +91%
Contains more FolateFolate +528.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Navy bean raw DV% diff.
Copper 0.032mg 0.356mg 36%
Folate 21µg 132µg 28%
Vitamin B1 0.09mg 0.39mg 25%
Magnesium 20mg 101mg 19%
Iron 0.44mg 1.93mg 19%
Vitamin B5 0.16mg 0.825mg 13%
Vitamin B2 0.04mg 0.215mg 13%
Manganese 0.131mg 0.408mg 12%
Protein 1.08g 6.15g 10%
Fiber 2.3g 9%
Vitamin C 25mg 18.8mg 7%
Vitamin B6 0.1mg 0.191mg 7%
Phosphorus 53mg 100mg 7%
Zinc 0.24mg 0.89mg 6%
Choline 14.1mg 3%
Calcium 43mg 15mg 3%
Vitamin B3 0.7mg 1.22mg 3%
Polyunsaturated fat 0.088g 0.407g 2%
Calories 37kcal 67kcal 2%
Fructose 1.61g 2%
Vitamin E 0.3mg 2%
Carbs 8.62g 13.05g 1%
Fats 0.16g 0.7g 1%
Net carbs 6.32g 13.05g N/A
Potassium 305mg 307mg 0%
Sugar 4.46g N/A
Starch 0.4g 0%
Sodium 12mg 13mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.027g 0.085g 0%
Monounsaturated fat 0.025g 0.052g 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 WaterWater +13%
Contains more ProteinProtein +469.4%
Contains more FatsFats +337.5%
Contains more CarbsCarbs +51.4%
Contains more OtherOther +33.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 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 -68.2%
Contains more Mono. FatMonounsaturated fat +108%
Contains more Poly. FatPolyunsaturated fat +362.5%

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.