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  6. Yolk vs. Navy bean raw

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

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Differences between yolk and navy bean raw

  • Yolk has more selenium, vitamin B12, vitamin B5, phosphorus, vitamin D, vitamin A, and vitamin B2, while navy bean raw has more copper.
  • Yolk's daily need coverage for cholesterol is 362% higher.
  • The amount of cholesterol in navy bean raw is lower.
  • Yolk has a lower glycemic index. The glycemic index of yolk is 0, while the glycemic index of navy bean raw is 39.

The food types used in this comparison are Egg, yolk, raw, fresh and Beans, navy, mature seeds, sprouted, raw.

Infographic

Yolk 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.
Yolk
Yolk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
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 +760%
Contains more IronIron +41.5%
Contains more ZincZinc +158.4%
Contains more PhosphorusPhosphorus +290%
Contains more SeleniumSelenium +9233.3%
Contains more MagnesiumMagnesium +1920%
Contains more PotassiumPotassium +181.7%
Contains more CopperCopper +362.3%
Contains less SodiumSodium -72.9%
Contains more ManganeseManganese +641.8%

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.
Yolk
Yolk
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 0% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +145.6%
Contains more Vitamin B5Vitamin B5 +262.4%
Contains more Vitamin B6Vitamin B6 +83.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +121.6%
Contains more Vitamin B3Vitamin B3 +4983.3%
~equal in Folate ~132µg

All nutrients comparison - raw data values

Nutrient Yolk Navy bean raw DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 149%
Selenium 56µg 0.6µg 101%
Vitamin B12 1.95µg 0µg 81%
Saturated fat 9.551g 0.085g 43%
Vitamin B5 2.99mg 0.825mg 43%
Vitamin A 381µg 0µg 42%
Phosphorus 390mg 100mg 41%
Fats 26.54g 0.7g 40%
Copper 0.077mg 0.356mg 31%
Monounsaturated fat 11.738g 0.052g 29%
Vitamin D 5.4µg 0µg 27%
Vitamin D 218IU 0IU 27%
Polyunsaturated fat 4.204g 0.407g 25%
Vitamin B2 0.528mg 0.215mg 24%
Magnesium 5mg 101mg 23%
Vitamin C 0mg 18.8mg 21%
Protein 15.86g 6.15g 19%
Vitamin B1 0.176mg 0.39mg 18%
Vitamin E 2.58mg 17%
Manganese 0.055mg 0.408mg 15%
Calories 322kcal 67kcal 13%
Zinc 2.3mg 0.89mg 13%
Vitamin B6 0.35mg 0.191mg 12%
Calcium 129mg 15mg 11%
Iron 2.73mg 1.93mg 10%
Vitamin B3 0.024mg 1.22mg 7%
Potassium 109mg 307mg 6%
Folate 146µg 132µg 4%
Carbs 3.59g 13.05g 3%
Sodium 48mg 13mg 2%
Vitamin K 0.7µg 1%
Net carbs 3.59g 13.05g N/A
Sugar 0.56g N/A
Tryptophan 0.177mg 0.064mg 0%
Threonine 0.687mg 0.258mg 0%
Isoleucine 0.866mg 0.273mg 0%
Leucine 1.399mg 0.442mg 0%
Lysine 1.217mg 0.35mg 0%
Methionine 0.378mg 0.064mg 0%
Phenylalanine 0.681mg 0.31mg 0%
Valine 0.949mg 0.316mg 0%
Histidine 0.416mg 0.172mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 ProteinProtein +157.9%
Contains more FatsFats +3691.4%
Contains more OtherOther +78.9%
Contains more CarbsCarbs +263.5%
Contains more WaterWater +51.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 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 +22473.1%
Contains more Poly. FatPolyunsaturated fat +932.9%
Contains less Sat. FatSaturated fat -99.1%

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.