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  6. Surimi vs. Navy bean raw

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

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A recap on differences between surimi and navy bean raw

  • Surimi is higher in vitamin B12, selenium, and phosphorus, yet navy bean raw is higher in copper, folate, vitamin B1, vitamin C, iron, manganese, and vitamin B5.
  • Surimi covers your daily vitamin B12 needs 67% more than navy bean raw.
  • Surimi contains 47 times more selenium than navy bean raw. While surimi contains 28.1µg of selenium, navy bean raw contains only 0.6µg.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Fish, surimi and Beans, navy, mature seeds, sprouted, raw.

Infographic

Surimi 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.
Surimi
Surimi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 PhosphorusPhosphorus +182%
Contains more SeleniumSelenium +4583.3%
Contains more MagnesiumMagnesium +134.9%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +174.1%
Contains more IronIron +642.3%
Contains more CopperCopper +1012.5%
Contains more ZincZinc +169.7%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +3609.1%

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.
Surimi
Surimi
4
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B2Vitamin B2 +923.8%
Contains more Vitamin B3Vitamin B3 +454.5%
Contains more Vitamin B5Vitamin B5 +1078.6%
Contains more Vitamin B6Vitamin B6 +536.7%
Contains more FolateFolate +6500%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Surimi Navy bean raw DV% diff.
Vitamin B12 1.6µg 0µg 67%
Selenium 28.1µg 0.6µg 50%
Copper 0.032mg 0.356mg 36%
Folate 2µg 132µg 33%
Vitamin B1 0.02mg 0.39mg 31%
Phosphorus 282mg 100mg 26%
Iron 0.26mg 1.93mg 21%
Vitamin C 0mg 18.8mg 21%
Protein 15.18g 6.15g 18%
Manganese 0.011mg 0.408mg 17%
Vitamin B5 0.07mg 0.825mg 15%
Vitamin B2 0.021mg 0.215mg 15%
Magnesium 43mg 101mg 14%
Vitamin B6 0.03mg 0.191mg 12%
Cholesterol 30mg 0mg 10%
Potassium 112mg 307mg 6%
Sodium 143mg 13mg 6%
Vitamin B3 0.22mg 1.22mg 6%
Zinc 0.33mg 0.89mg 5%
Vitamin E 0.63mg 4%
Calories 99kcal 67kcal 2%
Vitamin A 20µg 0µg 2%
Carbs 6.85g 13.05g 2%
Calcium 9mg 15mg 1%
Fats 0.9g 0.7g 0%
Net carbs 6.85g 13.05g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.191g 0.085g 0%
Monounsaturated fat 0.149g 0.052g 0%
Polyunsaturated fat 0.443g 0.407g 0%
Tryptophan 0.092mg 0.064mg 0%
Threonine 0.734mg 0.258mg 0%
Isoleucine 0.709mg 0.273mg 0%
Leucine 1.202mg 0.442mg 0%
Lysine 1.387mg 0.35mg 0%
Methionine 0.515mg 0.064mg 0%
Phenylalanine 0.595mg 0.31mg 0%
Valine 0.77mg 0.316mg 0%
Histidine 0.35mg 0.172mg 0%
Omega-3 - EPA 0.157g N/A
Omega-3 - DHA 0.241g N/A
Omega-3 - DPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 +146.8%
Contains more FatsFats +28.6%
Contains more CarbsCarbs +90.5%
Contains more OtherOther +30.1%
~equal in Water ~79.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 +186.5%
Contains less Sat. FatSaturated fat -55.5%
~equal in Polyunsaturated fat ~0.407g

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.