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  6. Welsh onion vs. Navy bean raw

Welsh onion vs. Navy bean raw — In-Depth Nutrition Comparison

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How are welsh onion and navy bean raw different?

  • Welsh onion is higher in vitamin A and vitamin C; however, navy bean raw is richer in copper, folate, vitamin B1, magnesium, vitamin B5, manganese, vitamin B2, and vitamin B6.
  • Daily need coverage for copper for navy bean raw is 32% higher.
  • Welsh onion contains 290 times more vitamin A than navy bean raw. While welsh onion contains 1160IU of vitamin A, navy bean raw contains only 4IU.

Onions, welsh, raw and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Welsh onion 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 +20%
Contains more MagnesiumMagnesium +339.1%
Contains more PotassiumPotassium +44.8%
Contains more IronIron +58.2%
Contains more CopperCopper +408.6%
Contains more ZincZinc +71.2%
Contains more PhosphorusPhosphorus +104.1%
Contains less SodiumSodium -23.5%
Contains more ManganeseManganese +197.8%
~equal in Selenium ~0.6µg

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.
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 CVitamin C +43.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +138.9%
Contains more Vitamin B3Vitamin B3 +205%
Contains more Vitamin B5Vitamin B5 +388.2%
Contains more Vitamin B6Vitamin B6 +165.3%
Contains more FolateFolate +725%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Navy bean raw DV% diff.
Vitamin K 193.4µg 161%
Copper 0.07mg 0.356mg 32%
Folate 16µg 132µg 29%
Vitamin B1 0.05mg 0.39mg 28%
Magnesium 23mg 101mg 19%
Vitamin B5 0.169mg 0.825mg 13%
Manganese 0.137mg 0.408mg 12%
Fiber 2.4g 10%
Vitamin B2 0.09mg 0.215mg 10%
Protein 1.9g 6.15g 9%
Vitamin B6 0.072mg 0.191mg 9%
Vitamin C 27mg 18.8mg 9%
Iron 1.22mg 1.93mg 9%
Phosphorus 49mg 100mg 7%
Vitamin B3 0.4mg 1.22mg 5%
Potassium 212mg 307mg 3%
Zinc 0.52mg 0.89mg 3%
Vitamin E 0.51mg 3%
Polyunsaturated fat 0.156g 0.407g 2%
Calories 34kcal 67kcal 2%
Carbs 6.5g 13.05g 2%
Choline 5.3mg 1%
Fats 0.4g 0.7g 0%
Net carbs 4.1g 13.05g N/A
Calcium 18mg 15mg 0%
Sugar 2.18g N/A
Sodium 17mg 13mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.067g 0.085g 0%
Monounsaturated fat 0.056g 0.052g 0%
Tryptophan 0.021mg 0.064mg 0%
Threonine 0.074mg 0.258mg 0%
Isoleucine 0.081mg 0.273mg 0%
Leucine 0.113mg 0.442mg 0%
Lysine 0.095mg 0.35mg 0%
Methionine 0.021mg 0.064mg 0%
Phenylalanine 0.061mg 0.31mg 0%
Valine 0.084mg 0.316mg 0%
Histidine 0.033mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 WaterWater +14.3%
Contains more ProteinProtein +223.7%
Contains more FatsFats +75%
Contains more CarbsCarbs +100.8%
Contains more OtherOther +35.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 less Sat. FatSaturated fat -21.2%
Contains more Poly. FatPolyunsaturated fat +160.9%
~equal in Monounsaturated fat ~0.052g

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.