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  6. Beans vs. Navy bean raw

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

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A recap on differences between beans and navy bean raw

  • Beans are higher in selenium, yet navy bean raw is higher in folate, iron, vitamin B1, vitamin C, copper, magnesium, and vitamin B2.
  • Navy bean raw covers your daily folate needs 27% more than beans.
  • Beans contain 8 times more selenium than navy bean raw. While beans contain 4.5µg of selenium, navy bean raw contains only 0.6µg.

Food varieties used in this article are Beans, baked, canned, no salt added and Beans, navy, mature seeds, sprouted, raw.

Infographic

Beans 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.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 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 +233.3%
Contains more ZincZinc +57.3%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +215.6%
Contains more IronIron +565.5%
Contains more CopperCopper +72.8%
~equal in Potassium ~307mg
~equal in Phosphorus ~100mg

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.
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 CVitamin C +506.5%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +183.7%
Contains more Vitamin B6Vitamin B6 +46.9%
Contains more FolateFolate +450%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Navy bean raw DV% diff.
Folate 24µg 132µg 27%
Fiber 5.5g 22%
Iron 0.29mg 1.93mg 21%
Vitamin B1 0.15mg 0.39mg 20%
Manganese 0.408mg 18%
Vitamin C 3.1mg 18.8mg 17%
Vitamin B5 0.825mg 17%
Copper 0.206mg 0.356mg 17%
Magnesium 32mg 101mg 16%
Vitamin B2 0.06mg 0.215mg 12%
Selenium 4.5µg 0.6µg 7%
Choline 30.8mg 6%
Vitamin B6 0.13mg 0.191mg 5%
Zinc 1.4mg 0.89mg 5%
Vitamin B3 0.43mg 1.22mg 5%
Calcium 50mg 15mg 4%
Protein 4.8g 6.15g 3%
Polyunsaturated fat 0.172g 0.407g 2%
Calories 105kcal 67kcal 2%
Carbs 20.49g 13.05g 2%
Vitamin E 0.15mg 1%
Sodium 1mg 13mg 1%
Phosphorus 104mg 100mg 1%
Vitamin K 0.8µg 1%
Vitamin A 5µg 0µg 1%
Fats 0.4g 0.7g 0%
Net carbs 14.99g 13.05g N/A
Potassium 296mg 307mg 0%
Sugar 7.78g N/A
Saturated fat 0.103g 0.085g 0%
Monounsaturated fat 0.035g 0.052g 0%
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
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 CarbsCarbs +57%
Contains more OtherOther +80%
Contains more ProteinProtein +28.1%
Contains more FatsFats +75%
~equal in Water ~79.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
0
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 less Sat. FatSaturated fat -17.5%
Contains more Mono. FatMonounsaturated fat +48.6%
Contains more Poly. FatPolyunsaturated fat +136.6%

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.