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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 of 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.

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
:
3
Navy bean raw
Navy bean raw
Contains more Calcium +106.7%
Contains more Iron +107.8%
Contains more Phosphorus +32%
Contains more Zinc +22.5%
Contains more Copper +30.1%
Contains more Manganese +70.6%
Contains more Selenium +850%
Contains more Magnesium +90.6%
Contains more Potassium +46.2%
Contains less Sodium -97.8%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +106.7%
Contains more Iron +107.8%
Contains more Phosphorus +32%
Contains more Zinc +22.5%
Contains more Copper +30.1%
Contains more Manganese +70.6%
Contains more Selenium +850%
Contains more Magnesium +90.6%
Contains more Potassium +46.2%
Contains less Sodium -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
6
:
5
Navy bean raw
Navy bean raw
Contains more Vitamin A +150%
Contains more Vitamin B2 +23.7%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B5 +116.5%
Contains more Vitamin B6 +274.5%
Contains more Folate +180.9%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +150%
Contains more Vitamin B2 +23.7%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B5 +116.5%
Contains more Vitamin B6 +274.5%
Contains more Folate +180.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
:
1
Navy bean raw
Navy bean raw
Contains more Fats +1928.6%
Contains more Carbs +457.1%
Contains more Other +110.5%
Contains more Water +1658.9%
Equal in Protein - 6.15
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Navy bean raw
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 Fats +1928.6%
Contains more Carbs +457.1%
Contains more Other +110.5%
Contains more Water +1658.9%
Equal in Protein - 6.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Navy bean raw
Navy bean raw
Contains more Monounsaturated Fat +9255.8%
Contains more Polyunsaturated fat +920.4%
Contains less Saturated Fat -98%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +9255.8%
Contains more Polyunsaturated fat +920.4%
Contains less Saturated Fat -98%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Navy bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Wafer
35%
Navy bean raw
Minerals Daily Need Coverage Score
65%
Wafer
42%
Navy bean raw

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 567mg)
Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 4.156g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 22)
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. 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.