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  6. Whey vs. Navy bean raw

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

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Significant differences between whey and navy bean raw

  • Whey has more vitamin B12; however, navy bean raw is richer in copper, folate, vitamin B1, iron, magnesium, vitamin C, manganese, vitamin B6, and vitamin B5.
  • Navy bean raw covers your daily copper needs 39% more than whey.

Specific food types used in this comparison are Whey, sweet, fluid and Beans, navy, mature seeds, sprouted, raw.

Infographic

Whey 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +213.3%
Contains more SeleniumSelenium +216.7%
Contains more MagnesiumMagnesium +1162.5%
Contains more PotassiumPotassium +90.7%
Contains more IronIron +3116.7%
Contains more CopperCopper +8800%
Contains more ZincZinc +584.6%
Contains more PhosphorusPhosphorus +117.4%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +40700%

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.
Whey
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +18700%
Contains more Vitamin B1Vitamin B1 +983.3%
Contains more Vitamin B2Vitamin B2 +36.1%
Contains more Vitamin B3Vitamin B3 +1548.6%
Contains more Vitamin B5Vitamin B5 +115.4%
Contains more Vitamin B6Vitamin B6 +516.1%
Contains more FolateFolate +13100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Whey Navy bean raw DV% diff.
Copper 0.004mg 0.356mg 39%
Folate 1µg 132µg 33%
Vitamin B1 0.036mg 0.39mg 30%
Iron 0.06mg 1.93mg 23%
Magnesium 8mg 101mg 22%
Vitamin C 0.1mg 18.8mg 21%
Manganese 0.001mg 0.408mg 18%
Vitamin B12 0.28µg 0µg 12%
Vitamin B6 0.031mg 0.191mg 12%
Protein 0.85g 6.15g 11%
Vitamin B5 0.383mg 0.825mg 9%
Phosphorus 46mg 100mg 8%
Zinc 0.13mg 0.89mg 7%
Vitamin B3 0.074mg 1.22mg 7%
Potassium 161mg 307mg 4%
Vitamin B2 0.158mg 0.215mg 4%
Choline 16mg 3%
Carbs 5.14g 13.05g 3%
Calcium 47mg 15mg 3%
Polyunsaturated fat 0.011g 0.407g 3%
Calories 27kcal 67kcal 2%
Selenium 1.9µg 0.6µg 2%
Sodium 54mg 13mg 2%
Cholesterol 2mg 0mg 1%
Saturated fat 0.23g 0.085g 1%
Fats 0.36g 0.7g 1%
Net carbs 5.14g 13.05g N/A
Sugar 5.14g N/A
Vitamin A 3µg 0µg 0%
Monounsaturated fat 0.1g 0.052g 0%
Tryptophan 0.013mg 0.064mg 0%
Threonine 0.054mg 0.258mg 0%
Isoleucine 0.047mg 0.273mg 0%
Leucine 0.078mg 0.442mg 0%
Lysine 0.068mg 0.35mg 0%
Methionine 0.016mg 0.064mg 0%
Phenylalanine 0.027mg 0.31mg 0%
Valine 0.046mg 0.316mg 0%
Histidine 0.016mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +17.7%
Contains more ProteinProtein +623.5%
Contains more FatsFats +94.4%
Contains more CarbsCarbs +153.9%
Contains more OtherOther +79.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 +92.3%
Contains less Sat. FatSaturated fat -63%
Contains more Poly. FatPolyunsaturated fat +3600%

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.