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  6. Wafer vs. Navy bean raw

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

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Summary of differences between wafer and navy bean raw

  • Wafer has more iron, manganese, and copper; however, navy bean raw is higher in folate, vitamin C, vitamin B1, magnesium, and vitamin B6.
  • Wafer covers your daily need for iron, 26% more than navy bean raw.
  • Wafer has 50 times more saturated fat than navy bean raw. While wafer has 4.241g of saturated fat, navy bean raw has only 0.085g.
  • The glycemic index of wafer is higher.

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

Infographic

Wafer 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.
Wafer
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 +106.7%
Contains more IronIron +107.8%
Contains more CopperCopper +30.1%
Contains more ZincZinc +22.5%
Contains more PhosphorusPhosphorus +32%
Contains more ManganeseManganese +70.6%
Contains more SeleniumSelenium +850%
Contains more MagnesiumMagnesium +90.6%
Contains more PotassiumPotassium +46.2%
Contains less SodiumSodium -97.8%

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.
Wafer
Wafer
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 B2Vitamin B2 +23.7%
Contains more Vitamin B3Vitamin B3 +134.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +92.1%
Contains more Vitamin B5Vitamin B5 +116.5%
Contains more Vitamin B6Vitamin B6 +274.5%
Contains more FolateFolate +180.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Navy bean raw DV% diff.
Iron 4.01mg 1.93mg 26%
Sodium 580mg 13mg 25%
Polyunsaturated fat 4.153g 0.407g 25%
Folate 47µg 132µg 21%
Fats 14.2g 0.7g 21%
Vitamin C 0mg 18.8mg 21%
Carbs 72.7g 13.05g 20%
Saturated fat 4.241g 0.085g 19%
Calories 433kcal 67kcal 18%
Vitamin B1 0.203mg 0.39mg 16%
Fiber 3.4g 14%
Manganese 0.696mg 0.408mg 13%
Copper 0.463mg 0.356mg 12%
Monounsaturated fat 4.865g 0.052g 12%
Magnesium 53mg 101mg 11%
Vitamin B6 0.051mg 0.191mg 11%
Vitamin B3 2.858mg 1.22mg 10%
Vitamin B5 0.381mg 0.825mg 9%
Selenium 5.7µg 0.6µg 9%
Phosphorus 132mg 100mg 5%
Vitamin E 0.72mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin B2 0.266mg 0.215mg 4%
Caffeine 10mg 3%
Potassium 210mg 307mg 3%
Choline 14.3mg 3%
Zinc 1.09mg 0.89mg 2%
Vitamin K 2.4µg 2%
Calcium 31mg 15mg 2%
Protein 6.6g 6.15g 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 13.05g N/A
Sugar 37.43g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.064mg 0%
Threonine 0.22mg 0.258mg 0%
Isoleucine 0.261mg 0.273mg 0%
Leucine 0.447mg 0.442mg 0%
Lysine 0.281mg 0.35mg 0%
Methionine 0.105mg 0.064mg 0%
Phenylalanine 0.308mg 0.31mg 0%
Valine 0.323mg 0.316mg 0%
Histidine 0.128mg 0.172mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 +1928.6%
Contains more CarbsCarbs +457.1%
Contains more OtherOther +110.5%
Contains more WaterWater +1658.9%
~equal in Protein ~6.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 +9255.8%
Contains more Poly. FatPolyunsaturated fat +920.4%
Contains less Sat. FatSaturated fat -98%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.