Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Zucchini
  5. Compare
  6. Zucchini vs. Navy bean raw

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

Compare

Summary of differences between zucchini and navy bean raw

  • Zucchini has less copper, vitamin B1, folate, magnesium, iron, vitamin B5, manganese, vitamin B2, phosphorus, and zinc than navy bean raw.
  • Navy bean raw covers your daily need for copper, 34% more than zucchini.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 less SodiumSodium -38.5%
Contains more MagnesiumMagnesium +461.1%
Contains more PotassiumPotassium +17.6%
Contains more IronIron +421.6%
Contains more CopperCopper +571.7%
Contains more ZincZinc +178.1%
Contains more PhosphorusPhosphorus +163.2%
Contains more ManganeseManganese +130.5%
Contains more SeleniumSelenium +200%
~equal in Calcium ~15mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +766.7%
Contains more Vitamin B2Vitamin B2 +128.7%
Contains more Vitamin B3Vitamin B3 +170.5%
Contains more Vitamin B5Vitamin B5 +304.4%
Contains more Vitamin B6Vitamin B6 +17.2%
Contains more FolateFolate +450%
~equal in Vitamin C ~18.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Navy bean raw DV% diff.
Copper 0.053mg 0.356mg 34%
Vitamin B1 0.045mg 0.39mg 29%
Folate 24µg 132µg 27%
Magnesium 18mg 101mg 20%
Iron 0.37mg 1.93mg 20%
Vitamin B5 0.204mg 0.825mg 12%
Protein 1.21g 6.15g 10%
Manganese 0.177mg 0.408mg 10%
Vitamin B2 0.094mg 0.215mg 9%
Phosphorus 38mg 100mg 9%
Vitamin B3 0.451mg 1.22mg 5%
Zinc 0.32mg 0.89mg 5%
Vitamin K 4.3µg 4%
Fiber 1g 4%
Calories 17kcal 67kcal 3%
Carbs 3.11g 13.05g 3%
Fructose 1.38g 2%
Vitamin B6 0.163mg 0.191mg 2%
Choline 9.5mg 2%
Polyunsaturated fat 0.091g 0.407g 2%
Vitamin E 0.12mg 1%
Selenium 0.2µg 0.6µg 1%
Potassium 261mg 307mg 1%
Vitamin C 17.9mg 18.8mg 1%
Fats 0.32g 0.7g 1%
Vitamin A 10µg 0µg 1%
Net carbs 2.11g 13.05g N/A
Calcium 16mg 15mg 0%
Sugar 2.5g N/A
Sodium 8mg 13mg 0%
Saturated fat 0.084g 0.085g 0%
Monounsaturated fat 0.011g 0.052g 0%
Tryptophan 0.01mg 0.064mg 0%
Threonine 0.029mg 0.258mg 0%
Isoleucine 0.044mg 0.273mg 0%
Leucine 0.071mg 0.442mg 0%
Lysine 0.067mg 0.35mg 0%
Methionine 0.018mg 0.064mg 0%
Phenylalanine 0.043mg 0.31mg 0%
Valine 0.054mg 0.316mg 0%
Histidine 0.026mg 0.172mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +19.8%
Contains more ProteinProtein +408.3%
Contains more FatsFats +118.8%
Contains more CarbsCarbs +319.6%
Contains more OtherOther +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 +372.7%
Contains more Poly. FatPolyunsaturated fat +347.3%
~equal in Saturated fat ~0.085g

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.