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  6. Waffle vs. Navy bean raw

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

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Summary of differences between waffle and navy bean raw

  • Waffle has more selenium, calcium, and phosphorus; however, navy bean raw is higher in copper, folate, vitamin C, and magnesium.
  • Waffle covers your daily need for selenium, 83% more than navy bean raw.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Beans, navy, mature seeds, sprouted, raw.

Infographic

Waffle 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.
Waffle
Waffle
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 +1600%
Contains more IronIron +19.7%
Contains more PhosphorusPhosphorus +90%
Contains more SeleniumSelenium +7600%
Contains more MagnesiumMagnesium +431.6%
Contains more PotassiumPotassium +93.1%
Contains more CopperCopper +474.2%
Contains more ZincZinc +30.9%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +54%

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.
Waffle
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 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 B2Vitamin B2 +61.4%
Contains more Vitamin B3Vitamin B3 +69.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +4600%
Contains more Vitamin B1Vitamin B1 +48.3%
Contains more Vitamin B5Vitamin B5 +70.1%
Contains more Vitamin B6Vitamin B6 +241.1%
Contains more FolateFolate +187%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Waffle Navy bean raw DV% diff.
Selenium 46.2µg 0.6µg 83%
Polyunsaturated fat 6.785g 0.407g 43%
Copper 0.062mg 0.356mg 33%
Calcium 255mg 15mg 24%
Cholesterol 69mg 0mg 23%
Folate 46µg 132µg 22%
Sodium 511mg 13mg 22%
Fats 14.1g 0.7g 21%
Vitamin C 0.4mg 18.8mg 20%
Magnesium 19mg 101mg 20%
Saturated fat 2.866g 0.085g 13%
Phosphorus 190mg 100mg 13%
Calories 291kcal 67kcal 11%
Vitamin B1 0.263mg 0.39mg 11%
Vitamin B12 0.25µg 0µg 10%
Vitamin B6 0.056mg 0.191mg 10%
Vitamin B2 0.347mg 0.215mg 10%
Monounsaturated fat 3.521g 0.052g 9%
Vitamin A 65µg 0µg 7%
Vitamin B5 0.485mg 0.825mg 7%
Carbs 32.9g 13.05g 7%
Manganese 0.265mg 0.408mg 6%
Vitamin B3 2.073mg 1.22mg 5%
Iron 2.31mg 1.93mg 5%
Protein 7.9g 6.15g 4%
Potassium 159mg 307mg 4%
Zinc 0.68mg 0.89mg 2%
Net carbs 32.9g 13.05g N/A
Tryptophan 0.099mg 0.064mg 0%
Threonine 0.289mg 0.258mg 0%
Isoleucine 0.362mg 0.273mg 0%
Leucine 0.63mg 0.442mg 0%
Lysine 0.384mg 0.35mg 0%
Methionine 0.179mg 0.064mg 0%
Phenylalanine 0.395mg 0.31mg 0%
Valine 0.409mg 0.316mg 0%
Histidine 0.187mg 0.172mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +28.5%
Contains more FatsFats +1914.3%
Contains more CarbsCarbs +152.1%
Contains more OtherOther +226.3%
Contains more WaterWater +88.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 +6671.2%
Contains more Poly. FatPolyunsaturated fat +1567.1%
Contains less Sat. FatSaturated fat -97%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.