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  6. Walnut vs. Navy bean raw

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

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Differences between walnut and navy bean raw

  • Walnut has more copper, manganese, phosphorus, vitamin B6, zinc, magnesium, and iron, while navy bean raw has more vitamin C and folate.
  • Walnut's daily need coverage for copper is 137% higher.
  • Navy bean raw contains 72 times less saturated fat than walnut. Walnut contains 6.126g of saturated fat, while navy bean raw contains 0.085g.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of navy bean raw is 39.

The food types used in this comparison are Nuts, walnuts, english and Beans, navy, mature seeds, sprouted, raw.

Infographic

Walnut 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.
Walnut
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 MagnesiumMagnesium +56.4%
Contains more CalciumCalcium +553.3%
Contains more PotassiumPotassium +43.6%
Contains more IronIron +50.8%
Contains more CopperCopper +345.5%
Contains more ZincZinc +247.2%
Contains more PhosphorusPhosphorus +246%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +736.8%
Contains more SeleniumSelenium +716.7%

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.
Walnut
Walnut
5
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 B6Vitamin B6 +181.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1346.2%
Contains more Vitamin B1Vitamin B1 +14.4%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B5Vitamin B5 +44.7%
Contains more FolateFolate +34.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Navy bean raw DV% diff.
Polyunsaturated fat 47.174g 0.407g 312%
Copper 1.586mg 0.356mg 137%
Manganese 3.414mg 0.408mg 131%
Fats 65.21g 0.7g 99%
Phosphorus 346mg 100mg 35%
Calories 654kcal 67kcal 29%
Vitamin B6 0.537mg 0.191mg 27%
Fiber 6.7g 27%
Saturated fat 6.126g 0.085g 27%
Monounsaturated fat 8.933g 0.052g 22%
Zinc 3.09mg 0.89mg 20%
Vitamin C 1.3mg 18.8mg 19%
Protein 15.23g 6.15g 18%
Magnesium 158mg 101mg 14%
Iron 2.91mg 1.93mg 12%
Folate 98µg 132µg 9%
Calcium 98mg 15mg 8%
Selenium 4.9µg 0.6µg 8%
Choline 39.2mg 7%
Vitamin B2 0.15mg 0.215mg 5%
Vitamin B5 0.57mg 0.825mg 5%
Vitamin E 0.7mg 5%
Vitamin B1 0.341mg 0.39mg 4%
Potassium 441mg 307mg 4%
Vitamin K 2.7µg 2%
Vitamin B3 1.125mg 1.22mg 1%
Carbs 13.71g 13.05g 0%
Net carbs 7.01g 13.05g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 2mg 13mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0.064mg 0%
Threonine 0.596mg 0.258mg 0%
Isoleucine 0.625mg 0.273mg 0%
Leucine 1.17mg 0.442mg 0%
Lysine 0.424mg 0.35mg 0%
Methionine 0.236mg 0.064mg 0%
Phenylalanine 0.711mg 0.31mg 0%
Valine 0.753mg 0.316mg 0%
Histidine 0.391mg 0.172mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +147.6%
Contains more FatsFats +9215.7%
Contains more OtherOther +87.4%
Contains more WaterWater +1844.7%
~equal in Carbs ~13.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +17078.8%
Contains more Poly. FatPolyunsaturated fat +11490.7%
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.