Nutrition Comparison Tool

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      Navy Beans
      ×
      Navy Beans
      ×
      Cooked Small White Beans
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Navy Beans 1 cup (x1) 13% DV 255 calories
      • Navy Beans 1 cup (x1) 13% DV 255 calories
      • Cooked Small White Beans 1 cup (x1) 13% DV 254 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Navy Beans 1 cup (x1) 1% DV 1.1g
      • Navy Beans 1 cup (x1) 1% DV 1.1g
      • Cooked Small White Beans 1 cup (x1) 1% DV 1.1g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Navy Beans 1 cup (x1) 17% DV 47.4g
      • Navy Beans 1 cup (x1) 17% DV 47.4g
      • Cooked Small White Beans 1 cup (x1) 17% DV 46.2g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Navy Beans 1 cup (x1) 30% DV 15g
      • Navy Beans 1 cup (x1) 30% DV 15g
      • Cooked Small White Beans 1 cup (x1) 32% DV 16.1g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Navy Beans 1 cup (x1) --% DV --mg
      • Navy Beans 1 cup (x1) --% DV --mg
      • Cooked Small White Beans 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Navy Beans 1 cup (x1) 1% DV 0.18g
      • Navy Beans 1 cup (x1) 1% DV 0.18g
      • Cooked Small White Beans 1 cup (x1) 1% DV 0.3g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Navy Beans 1 cup (x1) 68% DV 19.1g
      • Navy Beans 1 cup (x1) 68% DV 19.1g
      • Cooked Small White Beans 1 cup (x1) 66% DV 18.6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Navy Beans 1 cup (x1) 1% DV 0.67g
      • Navy Beans 1 cup (x1) 1% DV 0.67g
      • Cooked Small White Beans 1 cup (x1) --% DV --g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Navy Beans 1 cup (x1) 24% DV 4.3mg
      • Navy Beans 1 cup (x1) 24% DV 4.3mg
      • Cooked Small White Beans 1 cup (x1) 28% DV 5.1mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Navy Beans 1 cup (x1) 10% DV 125.6mg
      • Navy Beans 1 cup (x1) 10% DV 125.6mg
      • Cooked Small White Beans 1 cup (x1) 10% DV 130.7mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Navy Beans 1 cup (x1) 15% DV 708mg
      • Navy Beans 1 cup (x1) 15% DV 708mg
      • Cooked Small White Beans 1 cup (x1) 18% DV 828.8mg
      Comparison Table

      Table Legend

      1. Navy Beans
      2. Navy Beans
      3. Cooked Small White Beans
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 182 182 179
      Calories
      (%DV)
      255
      (13%)
      255
      (13%)
      254
      (13%)
      Fat (g)
      (%DV)
      1.1
      (1%)
      1.1
      (1%)
      1.1
      (1%)
      Protein (g)
      (%DV)
      15
      (30%)
      15
      (30%)
      16.1
      (32%)
      Carbohydrate (g)
      (%DV)
      47.4
      (17%)
      47.4
      (17%)
      46.2
      (17%)
      Sugars (g)
      (%DV)
      0.67
      (1%)
      0.67
      (1%)
      --
      (--%)
      Fiber (g)
      (%DV)
      19.1
      (68%)
      19.1
      (68%)
      18.6
      (66%)
      Cholesterol (mg)
      (%DV)
      --
      (--%)
      --
      (--%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.18
      (1%)
      0.18
      (1%)
      0.3
      (1%)
      Net-Carbs (g) 28.3
      28.3
      27.6
      Trans Fatty Acids (g) 0
      0
      0
        Minerals
      Food # 1 2 3
      Weight (g) 182 182 179
      Calcium (mg)
      (%DV)
      125.6
      (10%)
      125.6
      (10%)
      130.7
      (10%)
      Iron, Fe (mg)
      (%DV)
      4.3
      (24%)
      4.3
      (24%)
      5.1
      (28%)
      Potassium, K (mg)
      (%DV)
      708
      (15%)
      708
      (15%)
      828.8
      (18%)
      Magnesium (mg)
      (%DV)
      96.5
      (23%)
      96.5
      (23%)
      121.7
      (29%)
      Phosphorus, P (mg)
      (%DV)
      262.1
      (21%)
      262.1
      (21%)
      302.5
      (24%)
      Sodium (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      3.6
      (0%)
      Zinc, Zn (mg)
      (%DV)
      1.9
      (17%)
      1.9
      (17%)
      2
      (18%)
      Copper, Cu (mg)
      (%DV)
      0.38
      (42%)
      0.38
      (42%)
      0.27
      (30%)
      Manganese (mg)
      (%DV)
      0.96
      (42%)
      0.96
      (42%)
      0.91
      (40%)
      Selenium, Se (mcg)
      (%DV)
      5.3
      (10%)
      5.3
      (10%)
      2.3
      (4%)
      Fluoride, F (mcg)
      (%AI)
      4
      (0%)
      4
      (0%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 182 182 179
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      1.6
      (2%)
      1.6
      (2%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.43
      (36%)
      0.43
      (36%)
      0.42
      (35%)
      Riboflavin (B2) (mg)
      (%DV)
      0.12
      (9%)
      0.12
      (9%)
      0.11
      (8%)
      Niacin (B3) (mg)
      (%DV)
      1.2
      (7%)
      1.2
      (7%)
      0.49
      (3%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.48
      (10%)
      0.48
      (10%)
      0.45
      (9%)
      Vitamin B6 (mg)
      (%DV)
      0.25
      (15%)
      0.25
      (15%)
      0.23
      (13%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      254.8
      (64%)
      254.8
      (64%)
      245.2
      (61%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      254.8
      (64%)
      254.8
      (64%)
      245.2
      (61%)
      Folate DFE (mcg)
      (%)
      254.8
      (64%)
      254.8
      (64%)
      245.2
      (61%)
      Choline (mg)
      (%DV)
      81.4
      (15%)
      81.4
      (15%)
      --
      (--%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      --
      (--%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      --
      (--%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      --
      (--%)
      Vitamin A, IU (IU) 0 0 0
      Lycopene (mcg) 0
      0
      --
      Lut + Zeaxanthin (mcg) 0
      0
      --
      Vitamin E (mg)
      (%DV)
      0.02
      (0%)
      0.02
      (0%)
      --
      (--%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      1.1
      (1%)
      1.1
      (1%)
      --
      (--%)
      Vitamin K1 (mcg) 0
      0
      --
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 182 182 179
      Water (g) 116.1
      116.1
      113.2
      Ash (g) 2
      2
      2
      Alcohol (g) 0
      0
      --
      Caffeine (mg) 0
      0
      --
      Theobromine (mg) 0
      0
      --
      PRAL score -2.07
      -2.07
      -3.33
        Carbohydrates
      Food # 1 2 3
      Weight (g) 182 182 179
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0.67
      0.67
      --
      Glucose (Dextrose) (g) 0
      0
      --
      Fructose (g) 0
      0
      --
      Lactose (g) 0
      0
      --
      Maltose (g) 0
      0
      --
      Galactose (g) 0
      0
      --
      Starch (g) 28
      28
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 182 182 179
      Monounsaturated Fats (g) 0.258
      0.258
      0.1
      Polyunsaturated Fats (g) 0.892
      0.892
      0.494
      Omega 3s (g)
      (%AI)
      0.322
      (20%)
      0.322
      (20%)
      0.226
      (14%)
      Omega 6s (g)
      (%AI)
      0.248
      (1%)
      0.248
      (1%)
      0.269
      (2%)
      Omega 3 to Omega 6 Ratio 1.3
      1.3
      0.84
      Omega 6 to Omega 3 Ratio 0.77
      0.77
      1.19
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      0.322
      (20%)
      0.322
      (20%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      --
      Docosapentaenoic Acid (DPA) (g) --
      --
      --
      Docosahexaenoic Acid (DHA) (g) 0
      0
      --
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      --
      gamma-Linolenic Acid (GLA) (g) 0
      0
      --
      c-c-n6-Eicosadienoic Acid (g) 0
      0
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      --
      Caproic (6:0) (g) 0
      0
      --
      Caprylic Acid (8:0) (g) 0
      0
      --
      Capric Acid (10:0) (g) 0
      0
      --
      Lauric Acid (12:0) (g) 0
      0
      --
      Tridecanoic Acid (13:0) (g) 0
      0
      --
      Myristic Acid (14:0) (g) 0
      0
      0
      Pentadecanoic Acid (15:0) (g) 0
      0
      --
      Palmitic Acid (16:0) (g) 0.146
      0.146
      0.277
      Margaric Acid (17:0) (g) 0
      0
      --
      Stearic Acid (18:0) (g) 0.033
      0.033
      0.018
      Arachidic Acid (20:0) (g) 0
      0
      --
      Behenic Acid (22:0) (g) 0
      0
      --
      Lignoceric Acid (24:0) (g) 0
      0
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      0
      --
      Pentadecenoic Acid (15:1) (g) 0
      0
      --
      Palmitoleic Acid (16:1) (g) 0
      0
      --
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) 0
      0
      --
      Oleic Acid (18:1) (g) 0.129
      0.129
      0.1
      c-Oleic Acid (18:1 cis) (g) 0.129
      0.129
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0
      0
      --
      Docosenoic Acid (22:1) (g) 0
      0
      --
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.248
      0.248
      0.269
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.322
      0.322
      0.226
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) --
      --
      --
      Eicosatrienoic Acid (20:3) (g) 0
      0
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      0
      --
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      t-Monoenoic Fats (g) 0
      0
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      --
      t-Oleic Acid (18:1 t) (g) 0
      0
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 182 182 179
      Essential  
      Histidine (mg)
      (%RDI)
      375
      (54%)
      375
      (54%)
      448
      (64%)
      Isoleucine (mg)
      (%RDI)
      704
      (50%)
      704
      (50%)
      709
      (51%)
      Leucine (mg)
      (%RDI)
      1274
      (47%)
      1274
      (47%)
      1282
      (47%)
      Lysine (mg)
      (%RDI)
      946
      (45%)
      946
      (45%)
      1103
      (53%)
      Methionine (mg)
      (%RDI)
      202
      (28%)
      202
      (28%)
      242
      (33%)
      Phenylalanine (mg)
      (%RDI)
      857
      (98%)
      857
      (98%)
      868
      (99%)
      Threonine (mg)
      (%RDI)
      526
      (50%)
      526
      (50%)
      675
      (64%)
      Tryptophan (mg)
      (%RDI)
      182
      (65%)
      182
      (65%)
      190
      (68%)
      Valine (mg)
      (%RDI)
      917
      (50%)
      917
      (50%)
      840
      (46%)
      Conditional  
      Arginine (mg) 755
      755
      993
      Cystine (mg)
      (%RDI)
      138
      (48%)
      138
      (48%)
      175
      (61%)
      Glycine (mg) 593
      593
      627
      Proline (mg) 826
      826
      680
      Tyrosine (mg)
      (%RDI)
      359
      (41%)
      359
      (41%)
      453
      (52%)
      Non-Essential  
      Alanine (mg) 672
      672
      673
      Aspartic acid (mg) 1922
      1922
      1942
      Betaine (mg) 0.18
      0.18
      --
      Glutamic acid (mg) 2291
      2291
      2449
      Hydroxyproline (mg) 0
      0
      --
      Serine (mg) 872
      872
      874
      Data Source
      Navy Beans
      USDA Food Data Central Standard Release (Common)
      Navy Beans
      USDA Food Data Central Standard Release (Common)
      Cooked Small White Beans
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.