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Navy beans vs. Artichoke — In-Depth Nutrition Comparison

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A recap on differences between Navy beans and Artichoke

  • Navy beans is higher in Fiber, Folate, Vitamin B1, Iron, Manganese, and Phosphorus, yet Artichoke is higher in Vitamin C, and Vitamin K.
  • Navy beans covers your daily Fiber needs 20% more than Artichoke.
  • Navy beans contains 3 times more Vitamin B1 than Artichoke. While Navy beans contains 0.237mg of Vitamin B1, Artichoke contains only 0.072mg.

Food varieties used in this article are Beans, navy, mature seeds, cooked, boiled, without salt and Artichokes, (globe or french), raw.

Infographic

Navy beans vs Artichoke infographic
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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.
Contains more Calcium +56.8%
Contains more Iron +84.4%
Contains more Phosphorus +60%
Contains less Sodium -100%
Contains more Zinc +110.2%
Contains more Manganese +105.9%
Contains more Selenium +1350%
Contains more Magnesium +13.2%
Equal in Potassium - 370
Equal in Copper - 0.231
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Contains more Calcium +56.8%
Contains more Iron +84.4%
Contains more Phosphorus +60%
Contains less Sodium -100%
Contains more Zinc +110.2%
Contains more Manganese +105.9%
Contains more Selenium +1350%
Contains more Magnesium +13.2%
Equal in Potassium - 370
Equal in Copper - 0.231

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.
:
Contains more Vitamin B1 +229.2%
Contains more Vitamin B6 +19%
Contains more Folate +105.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1800%
Contains more Vitamin C +1200%
Contains more Vitamin B3 +61.2%
Contains more Vitamin B5 +27.1%
Contains more Vitamin K +2366.7%
Equal in Vitamin B2 - 0.066
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
Contains more Vitamin B1 +229.2%
Contains more Vitamin B6 +19%
Contains more Folate +105.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1800%
Contains more Vitamin C +1200%
Contains more Vitamin B3 +61.2%
Contains more Vitamin B5 +27.1%
Contains more Vitamin K +2366.7%
Equal in Vitamin B2 - 0.066

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +151.7%
Contains more Fats +313.3%
Contains more Carbs +147.9%
Contains more Other +14.2%
Contains more Water +33.1%
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more Protein +151.7%
Contains more Fats +313.3%
Contains more Carbs +147.9%
Contains more Other +14.2%
Contains more Water +33.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2740%
Contains more Polyunsaturated fat +665.6%
Contains less Saturated Fat -63.3%
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +2740%
Contains more Polyunsaturated fat +665.6%
Contains less Saturated Fat -63.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Artichoke
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy beans Artichoke Opinion
Net carbs 15.55g 5.11g Navy beans
Protein 8.23g 3.27g Navy beans
Fats 0.62g 0.15g Navy beans
Carbs 26.05g 10.51g Navy beans
Calories 140kcal 47kcal Navy beans
Starch 15.4g Navy beans
Sugar 0.37g 0.99g Navy beans
Fiber 10.5g 5.4g Navy beans
Calcium 69mg 44mg Navy beans
Iron 2.36mg 1.28mg Navy beans
Magnesium 53mg 60mg Artichoke
Phosphorus 144mg 90mg Navy beans
Potassium 389mg 370mg Navy beans
Sodium 0mg 94mg Navy beans
Zinc 1.03mg 0.49mg Navy beans
Copper 0.21mg 0.231mg Artichoke
Manganese 0.527mg 0.256mg Navy beans
Selenium 2.9µg 0.2µg Navy beans
Vitamin A 0IU 13IU Artichoke
Vitamin A RAE 0µg 1µg Artichoke
Vitamin E 0.01mg 0.19mg Artichoke
Vitamin C 0.9mg 11.7mg Artichoke
Vitamin B1 0.237mg 0.072mg Navy beans
Vitamin B2 0.066mg 0.066mg
Vitamin B3 0.649mg 1.046mg Artichoke
Vitamin B5 0.266mg 0.338mg Artichoke
Vitamin B6 0.138mg 0.116mg Navy beans
Folate 140µg 68µg Navy beans
Vitamin K 0.6µg 14.8µg Artichoke
Tryptophan 0.1mg Navy beans
Threonine 0.289mg Navy beans
Isoleucine 0.387mg Navy beans
Leucine 0.7mg Navy beans
Lysine 0.52mg Navy beans
Methionine 0.111mg Navy beans
Phenylalanine 0.471mg Navy beans
Valine 0.504mg Navy beans
Histidine 0.206mg Navy beans
Saturated Fat 0.098g 0.036g Artichoke
Monounsaturated Fat 0.142g 0.005g Navy beans
Polyunsaturated fat 0.49g 0.064g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Navy beans
19%
Artichoke
Minerals Daily Need Coverage Score
43%
Navy beans
31%
Artichoke

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 94mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 7)
Which food is cheaper?
Artichoke
Artichoke is cheaper (difference - $0.9)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/nutrients
  2. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.