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  6. Spread vs. Navy bean raw

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

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How are spread and navy bean raw different?

  • Spread is higher in vitamin B12 and selenium; however, navy bean raw is richer in folate, copper, magnesium, vitamin C, vitamin B1, and manganese.
  • Daily need coverage for vitamin B12 for spread is 47% higher.
  • Spread contains 78 times more sodium than navy bean raw. While spread contains 1013mg of sodium, navy bean raw contains only 13mg.
  • Spread has a lower glycemic index (0) than navy bean raw (39).

Sandwich spread, pork, beef and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Spread 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.
Spread
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 ZincZinc +14.6%
Contains more SeleniumSelenium +1516.7%
Contains more MagnesiumMagnesium +1162.5%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +179.1%
Contains more IronIron +144.3%
Contains more CopperCopper +173.8%
Contains more PhosphorusPhosphorus +69.5%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +1469.2%

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.
Spread
Spread
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 B3Vitamin B3 +41.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B2Vitamin B2 +60.4%
Contains more Vitamin B5Vitamin B5 +91.9%
Contains more Vitamin B6Vitamin B6 +59.2%
Contains more FolateFolate +6500%

All nutrients comparison - raw data values

Nutrient Spread Navy bean raw DV% diff.
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 13mg 43%
Folate 2µg 132µg 33%
Saturated fat 5.977g 0.085g 27%
Fats 17.34g 0.7g 26%
Copper 0.13mg 0.356mg 25%
Magnesium 8mg 101mg 22%
Vitamin C 0mg 18.8mg 21%
Monounsaturated fat 7.584g 0.052g 19%
Vitamin B1 0.172mg 0.39mg 18%
Selenium 9.7µg 0.6µg 17%
Manganese 0.026mg 0.408mg 17%
Iron 0.79mg 1.93mg 14%
Polyunsaturated fat 2.565g 0.407g 14%
Cholesterol 38mg 0mg 13%
Vitamin E 1.74mg 12%
Choline 62.3mg 11%
Vitamin B5 0.43mg 0.825mg 8%
Calories 235kcal 67kcal 8%
Phosphorus 59mg 100mg 6%
Vitamin B2 0.134mg 0.215mg 6%
Potassium 110mg 307mg 6%
Vitamin B6 0.12mg 0.191mg 5%
Vitamin D 0.6µg 0µg 3%
Vitamin A 26µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin B3 1.73mg 1.22mg 3%
Protein 7.66g 6.15g 3%
Zinc 1.02mg 0.89mg 1%
Fiber 0.2g 1%
Vitamin K 1.6µg 1%
Carbs 11.94g 13.05g 0%
Net carbs 11.74g 13.05g N/A
Calcium 12mg 15mg 0%
Tryptophan 0.082mg 0.064mg 0%
Threonine 0.334mg 0.258mg 0%
Isoleucine 0.334mg 0.273mg 0%
Leucine 0.6mg 0.442mg 0%
Lysine 0.663mg 0.35mg 0%
Methionine 0.196mg 0.064mg 0%
Phenylalanine 0.301mg 0.31mg 0%
Valine 0.356mg 0.316mg 0%
Histidine 0.279mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +24.6%
Contains more FatsFats +2377.1%
Contains more OtherOther +192.6%
Contains more WaterWater +31.3%
~equal in Carbs ~13.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +14484.6%
Contains more Poly. FatPolyunsaturated fat +530.2%
Contains less Sat. FatSaturated fat -98.6%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.