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  6. Shallot vs. Navy bean raw

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

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Summary of differences between shallot and navy bean raw

  • Shallot has more vitamin B6; however, navy bean raw is higher in copper, vitamin B1, folate, magnesium, vitamin B2, vitamin C, vitamin B5, iron, and vitamin B3.
  • Navy bean raw covers your daily need for copper, 30% more than shallot.
  • Shallot has 2 times more vitamin B6 than navy bean raw. While shallot has 0.345mg of vitamin B6, navy bean raw has only 0.191mg.

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

Infographic

Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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 +146.7%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +381%
Contains more IronIron +60.8%
Contains more CopperCopper +304.5%
Contains more ZincZinc +122.5%
Contains more PhosphorusPhosphorus +66.7%
Contains more ManganeseManganese +39.7%
~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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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 EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +80.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +135%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +975%
Contains more Vitamin B3Vitamin B3 +510%
Contains more Vitamin B5Vitamin B5 +184.5%
Contains more FolateFolate +288.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Navy bean raw DV% diff.
Copper 0.088mg 0.356mg 30%
Vitamin B1 0.06mg 0.39mg 28%
Folate 34µg 132µg 25%
Magnesium 21mg 101mg 19%
Vitamin B2 0.02mg 0.215mg 15%
Fiber 3.2g 13%
Vitamin C 8mg 18.8mg 12%
Vitamin B6 0.345mg 0.191mg 12%
Vitamin B5 0.29mg 0.825mg 11%
Iron 1.2mg 1.93mg 9%
Protein 2.5g 6.15g 7%
Vitamin B3 0.2mg 1.22mg 6%
Phosphorus 60mg 100mg 6%
Manganese 0.292mg 0.408mg 5%
Zinc 0.4mg 0.89mg 4%
Calcium 37mg 15mg 2%
Polyunsaturated fat 0.039g 0.407g 2%
Choline 11.3mg 2%
Vitamin K 0.8µg 1%
Selenium 1.2µg 0.6µg 1%
Fats 0.1g 0.7g 1%
Potassium 334mg 307mg 1%
Carbs 16.8g 13.05g 1%
Calories 72kcal 67kcal 0%
Net carbs 13.6g 13.05g N/A
Sugar 7.87g N/A
Sodium 12mg 13mg 0%
Vitamin E 0.04mg 0%
Saturated fat 0.017g 0.085g 0%
Monounsaturated fat 0.014g 0.052g 0%
Tryptophan 0.028mg 0.064mg 0%
Threonine 0.098mg 0.258mg 0%
Isoleucine 0.106mg 0.273mg 0%
Leucine 0.149mg 0.442mg 0%
Lysine 0.125mg 0.35mg 0%
Methionine 0.027mg 0.064mg 0%
Phenylalanine 0.081mg 0.31mg 0%
Valine 0.11mg 0.316mg 0%
Histidine 0.043mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 CarbsCarbs +28.7%
Contains more ProteinProtein +146%
Contains more FatsFats +600%
Contains more OtherOther +18.8%
~equal in Water ~79.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 -80%
Contains more Mono. FatMonounsaturated fat +271.4%
Contains more Poly. FatPolyunsaturated fat +943.6%

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.