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

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Summary of differences between saffron and navy bean raw

  • Saffron has more manganese, iron, vitamin C, vitamin B6, potassium, magnesium, phosphorus, and vitamin A; however, navy bean raw is higher in vitamin B1 and folate.
  • Saffron covers your daily need for manganese, 1217% more than navy bean raw.
  • Saffron has 133 times more vitamin A than navy bean raw. While saffron has 530IU of vitamin A, navy bean raw has only 4IU.
  • The glycemic index of saffron is higher.

These are the specific foods used in this comparison Spices, saffron and Beans, navy, mature seeds, sprouted, raw.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 MagnesiumMagnesium +161.4%
Contains more CalciumCalcium +640%
Contains more PotassiumPotassium +461.6%
Contains more IronIron +475.1%
Contains more ZincZinc +22.5%
Contains more PhosphorusPhosphorus +152%
Contains more ManganeseManganese +6862.7%
Contains more SeleniumSelenium +833.3%
Contains less SodiumSodium -91.2%
~equal in Copper ~0.356mg

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 CVitamin C +329.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin B3Vitamin B3 +19.7%
Contains more Vitamin B6Vitamin B6 +428.8%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more FolateFolate +41.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +85.9%
Contains more FatsFats +735.7%
Contains more CarbsCarbs +400.9%
Contains more OtherOther +473.7%
Contains more WaterWater +565.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +725%
Contains more Poly. FatPolyunsaturated fat +407.9%
Contains less Sat. FatSaturated fat -94.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Navy bean raw DV% diff.
Manganese 28.408mg 0.408mg 1217%
Iron 11.1mg 1.93mg 115%
Vitamin C 80.8mg 18.8mg 69%
Vitamin B6 1.01mg 0.191mg 63%
Potassium 1724mg 307mg 42%
Magnesium 264mg 101mg 39%
Vitamin B1 0.115mg 0.39mg 23%
Phosphorus 252mg 100mg 22%
Vitamin B5 0.825mg 17%
Carbs 65.37g 13.05g 17%
Fiber 3.9g 16%
Calories 310kcal 67kcal 12%
Polyunsaturated fat 2.067g 0.407g 11%
Protein 11.43g 6.15g 11%
Folate 93µg 132µg 10%
Calcium 111mg 15mg 10%
Selenium 5.6µg 0.6µg 9%
Fats 5.85g 0.7g 8%
Saturated fat 1.586g 0.085g 7%
Sodium 148mg 13mg 6%
Vitamin B2 0.267mg 0.215mg 4%
Vitamin A 27µg 0µg 3%
Copper 0.328mg 0.356mg 3%
Zinc 1.09mg 0.89mg 2%
Vitamin B3 1.46mg 1.22mg 2%
Monounsaturated fat 0.429g 0.052g 1%
Net carbs 61.47g 13.05g N/A
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%
Omega-3 - DPA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
54%
Saffron
33%
Navy bean raw
Minerals Daily Need Coverage Score
479%
Saffron
42%
Navy bean raw

Comparison summary

Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 135mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 1.501g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 31)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.