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  6. White chocolate vs. Navy bean raw

White chocolate vs. Navy bean raw — In-Depth Nutrition Comparison

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Summary of differences between white chocolate and navy bean raw

  • White chocolate has more vitamin B12 and calcium; however, navy bean raw is higher in copper, folate, vitamin B1, magnesium, iron, vitamin C, and manganese.
  • White chocolate covers your daily need for saturated fat, 97% more than navy bean raw.
  • Navy bean raw has less saturated fat.

These are the specific foods used in this comparison Candies, white chocolate and Beans, navy, mature seeds, sprouted, raw.

Infographic

White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 +1226.7%
Contains more PhosphorusPhosphorus +76%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +741.7%
Contains more IronIron +704.2%
Contains more CopperCopper +493.3%
Contains more ZincZinc +20.3%
Contains less SodiumSodium -85.6%
Contains more ManganeseManganese +5000%
~equal in Potassium ~307mg

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 B2Vitamin B2 +31.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3660%
Contains more Vitamin B1Vitamin B1 +519%
Contains more Vitamin B3Vitamin B3 +63.8%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more Vitamin B6Vitamin B6 +241.1%
Contains more FolateFolate +1785.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient White chocolate Navy bean raw DV% diff.
Saturated fat 19.412g 0.085g 88%
Fats 32.09g 0.7g 48%
Copper 0.06mg 0.356mg 33%
Folate 7µg 132µg 31%
Vitamin B1 0.063mg 0.39mg 27%
Calories 539kcal 67kcal 24%
Monounsaturated fat 9.097g 0.052g 23%
Vitamin B12 0.56µg 0µg 23%
Iron 0.24mg 1.93mg 21%
Magnesium 12mg 101mg 21%
Vitamin C 0.5mg 18.8mg 20%
Calcium 199mg 15mg 18%
Manganese 0.008mg 0.408mg 17%
Carbs 59.24g 13.05g 15%
Phosphorus 176mg 100mg 11%
Vitamin B6 0.056mg 0.191mg 10%
Vitamin K 9.1µg 8%
Cholesterol 21mg 0mg 7%
Selenium 4.5µg 0.6µg 7%
Vitamin E 0.96mg 6%
Choline 29.5mg 5%
Vitamin B2 0.282mg 0.215mg 5%
Polyunsaturated fat 1.013g 0.407g 4%
Vitamin B5 0.608mg 0.825mg 4%
Vitamin B3 0.745mg 1.22mg 3%
Sodium 90mg 13mg 3%
Protein 5.87g 6.15g 1%
Vitamin A 9µg 0µg 1%
Zinc 0.74mg 0.89mg 1%
Fiber 0.2g 1%
Potassium 286mg 307mg 1%
Net carbs 59.04g 13.05g N/A
Sugar 59g N/A
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 FatsFats +4484.3%
Contains more CarbsCarbs +353.9%
Contains more OtherOther +57.9%
Contains more WaterWater +5988.5%
~equal in Protein ~6.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 +17394.2%
Contains more Poly. FatPolyunsaturated fat +148.9%
Contains less Sat. FatSaturated fat -99.6%

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.