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  6. Soft serve vs. Navy bean raw

Soft serve vs. Navy bean raw — In-Depth Nutrition Comparison

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Important differences between soft serve and navy bean raw

  • Soft serve has more vitamin B12; however, navy bean raw has more copper, folate, vitamin B1, iron, magnesium, vitamin C, and manganese.
  • Soft serve's daily need coverage for saturated fat is 37% more.
  • Soft serve has a higher glycemic index than navy bean raw.

The food varieties used in the comparison are Ice cream, soft serve, chocolate and Beans, navy, mature seeds, sprouted, raw.

Infographic

Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
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 +773.3%
Contains more PhosphorusPhosphorus +16%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +741.7%
Contains more PotassiumPotassium +73.4%
Contains more IronIron +819%
Contains more CopperCopper +1086.7%
Contains more ZincZinc +71.2%
Contains less SodiumSodium -78.7%
Contains more ManganeseManganese +8060%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2250%
Contains more Vitamin B1Vitamin B1 +695.9%
Contains more Vitamin B2Vitamin B2 +18.1%
Contains more Vitamin B3Vitamin B3 +1184.2%
Contains more Vitamin B5Vitamin B5 +63%
Contains more Vitamin B6Vitamin B6 +297.9%
Contains more FolateFolate +1366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 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 FatsFats +1757.1%
Contains more CarbsCarbs +70.1%
Contains more ProteinProtein +50%
Contains more WaterWater +32.4%
~equal in Other ~0.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 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 +6611.5%
Contains more Poly. FatPolyunsaturated fat +13%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soft serve Navy bean raw DV% diff.
Copper 0.03mg 0.356mg 36%
Saturated fat 7.46g 0.085g 34%
Folate 9µg 132µg 31%
Cholesterol 91mg 0mg 30%
Vitamin B1 0.049mg 0.39mg 28%
Iron 0.21mg 1.93mg 22%
Magnesium 12mg 101mg 21%
Vitamin B12 0.5µg 0µg 21%
Vitamin C 0.8mg 18.8mg 20%
Fats 13g 0.7g 19%
Vitamin A 162µg 0µg 18%
Manganese 0.005mg 0.408mg 18%
Calcium 131mg 15mg 12%
Vitamin B6 0.048mg 0.191mg 11%
Monounsaturated fat 3.49g 0.052g 9%
Calories 222kcal 67kcal 8%
Vitamin B3 0.095mg 1.22mg 7%
Vitamin B5 0.506mg 0.825mg 6%
Choline 26mg 5%
Protein 4.1g 6.15g 4%
Selenium 3µg 0.6µg 4%
Vitamin D 0.7µg 0µg 4%
Vitamin D 29IU 0IU 4%
Vitamin E 0.61mg 4%
Potassium 177mg 307mg 4%
Vitamin B2 0.182mg 0.215mg 3%
Zinc 0.52mg 0.89mg 3%
Fiber 0.7g 3%
Carbs 22.2g 13.05g 3%
Sodium 61mg 13mg 2%
Phosphorus 116mg 100mg 2%
Caffeine 2mg 1%
Vitamin K 0.9µg 1%
Net carbs 21.5g 13.05g N/A
Sugar 21.16g N/A
Polyunsaturated fat 0.46g 0.407g 0%
Tryptophan 0.048mg 0.064mg 0%
Threonine 0.169mg 0.258mg 0%
Isoleucine 0.215mg 0.273mg 0%
Leucine 0.353mg 0.442mg 0%
Lysine 0.296mg 0.35mg 0%
Methionine 0.091mg 0.064mg 0%
Phenylalanine 0.176mg 0.31mg 0%
Valine 0.241mg 0.316mg 0%
Histidine 0.099mg 0.172mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soft serve 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
20%
Soft serve
33%
Navy bean raw
Minerals Daily Need Coverage Score
17%
Soft serve
42%
Navy bean raw

Comparison summary

Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 21.16g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 7.375g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 40)
Which food is richer in minerals?
?
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.
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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.