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Seed vs Navy bean - In-Depth Nutrition Comparison

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Important differences between Seed and Navy bean

  • Seed has more Phosphorus, Manganese, Selenium, Iron, Copper, Calcium, Magnesium, Vitamin B3, and Zinc, however Navy bean has more Folate.
  • Seed's daily need coverage for Phosphorus is 109% more.
  • Seed has 92 times more Selenium than Navy bean. Seed has 55.2µg of Selenium, while Navy bean has 0.6µg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Beans, navy, mature seeds, sprouted, raw.

Infographic

Seed vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
7
:
Contains more Calcium +4106.7%
Contains more Iron +300%
Contains more Magnesium +231.7%
Contains more Phosphorus +760%
Contains more Potassium +32.6%
Contains more Zinc +414.6%
Contains more Copper +159.6%
Contains less Sodium -18.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +4106.7%
Contains more Iron +300%
Contains more Magnesium +231.7%
Contains more Phosphorus +760%
Contains more Potassium +32.6%
Contains more Zinc +414.6%
Contains more Copper +159.6%
Contains less Sodium -18.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
4
:
Contains more Vitamin A +1250%
Contains more Vitamin B1 +59%
Contains more Vitamin B3 +623.8%
Contains more Vitamin C +1075%
Contains more Vitamin B2 +26.5%
Contains more Folate +169.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +1250%
Contains more Vitamin B1 +59%
Contains more Vitamin B3 +623.8%
Contains more Vitamin C +1075%
Contains more Vitamin B2 +26.5%
Contains more Folate +169.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Navy bean
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Navy bean Opinion
Net carbs 7.72g 13.05g Navy bean
Protein 16.54g 6.15g Seed
Fats 30.74g 0.7g Seed
Carbs 42.12g 13.05g Seed
Calories 486kcal 67kcal Seed
Starch g g
Fructose g g
Sugar g g
Fiber 34.4g g Seed
Calcium 631mg 15mg Seed
Iron 7.72mg 1.93mg Seed
Magnesium 335mg 101mg Seed
Phosphorus 860mg 100mg Seed
Potassium 407mg 307mg Seed
Sodium 16mg 13mg Navy bean
Zinc 4.58mg 0.89mg Seed
Copper 0.924mg 0.356mg Seed
Vitamin A 54IU 4IU Seed
Vitamin E 0.5mg mg Seed
Vitamin D IU 0IU Navy bean
Vitamin D µg 0µg Navy bean
Vitamin C 1.6mg 18.8mg Navy bean
Vitamin B1 0.62mg 0.39mg Seed
Vitamin B2 0.17mg 0.215mg Navy bean
Vitamin B3 8.83mg 1.22mg Seed
Vitamin B5 mg 0.825mg Navy bean
Vitamin B6 mg 0.191mg Navy bean
Folate 49µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.436mg 0.064mg Seed
Threonine 0.709mg 0.258mg Seed
Isoleucine 0.801mg 0.273mg Seed
Leucine 1.371mg 0.442mg Seed
Lysine 0.97mg 0.35mg Seed
Methionine 0.588mg 0.064mg Seed
Phenylalanine 1.016mg 0.31mg Seed
Valine 0.95mg 0.316mg Seed
Histidine 0.531mg 0.172mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g 0g Navy bean
Saturated Fat 3.33g 0.085g Navy bean
Monounsaturated Fat 2.309g 0.052g Seed
Polyunsaturated fat 23.665g 0.407g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Navy bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
35
Navy bean
Mineral Summary Score
195
Seed
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
37%
Navy bean
Carbohydrates
42%
Seed
13%
Navy bean
Fats
142%
Seed
3%
Navy bean

Comparison summary

Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 24)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.3)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 3.245g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Navy bean - 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.