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  6. Kidney beans raw vs. Navy beans

Kidney beans raw vs. Navy beans — In-Depth Nutrition Comparison

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A recap on differences between Kidney beans raw and Navy beans

  • Kidney beans raw is higher than Navy beans in Copper, Iron, Folate, Fiber, Phosphorus, Potassium, Vitamin B1, Manganese, Magnesium, and Vitamin B6.
  • Kidney beans raw covers your daily Copper needs 83% more than Navy beans.
  • Kidney beans raw contains 4 times more Potassium than Navy beans. While Kidney beans raw contains 1406mg of Potassium, Navy beans contains only 389mg.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Kidney beans raw vs Navy beans 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.
Kidney beans raw
Kidney beans raw
9
:
1
Navy beans
Navy beans
Contains more Calcium +107.2%
Contains more Iron +247.5%
Contains more Magnesium +164.2%
Contains more Phosphorus +182.6%
Contains more Potassium +261.4%
Contains more Zinc +170.9%
Contains more Copper +356.2%
Contains more Manganese +93.7%
Contains more Selenium +10.3%
Contains less Sodium -100%
Equal in Selenium - 2.9
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Calcium +107.2%
Contains more Iron +247.5%
Contains more Magnesium +164.2%
Contains more Phosphorus +182.6%
Contains more Potassium +261.4%
Contains more Zinc +170.9%
Contains more Copper +356.2%
Contains more Manganese +93.7%
Contains more Selenium +10.3%
Contains less Sodium -100%
Equal in Selenium - 2.9

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.
Kidney beans raw
Kidney beans raw
9
:
0
Navy beans
Navy beans
Contains more Vitamin E +2100%
Contains more Vitamin C +400%
Contains more Vitamin B1 +123.2%
Contains more Vitamin B2 +231.8%
Contains more Vitamin B3 +217.4%
Contains more Vitamin B5 +193.2%
Contains more Vitamin B6 +187.7%
Contains more Folate +181.4%
Contains more Vitamin K +3066.7%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Navy beans
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%
Contains more Vitamin E +2100%
Contains more Vitamin C +400%
Contains more Vitamin B1 +123.2%
Contains more Vitamin B2 +231.8%
Contains more Vitamin B3 +217.4%
Contains more Vitamin B5 +193.2%
Contains more Vitamin B6 +187.7%
Contains more Folate +181.4%
Contains more Vitamin K +3066.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Navy beans
Navy beans
Contains more Protein +186.5%
Contains more Fats +33.9%
Contains more Carbs +130.4%
Contains more Other +196.9%
Contains more Water +443.1%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +186.5%
Contains more Fats +33.9%
Contains more Carbs +130.4%
Contains more Other +196.9%
Contains more Water +443.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
0
:
3
Navy beans
Navy beans
Contains less Saturated Fat -18.3%
Contains more Monounsaturated Fat +121.9%
Equal in Polyunsaturated fat - 0.49
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains less Saturated Fat -18.3%
Contains more Monounsaturated Fat +121.9%
Equal in Polyunsaturated fat - 0.49

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Navy beans Opinion
Net carbs 35.11g 15.55g Kidney beans raw
Protein 23.58g 8.23g Kidney beans raw
Fats 0.83g 0.62g Kidney beans raw
Carbs 60.01g 26.05g Kidney beans raw
Calories 333kcal 140kcal Kidney beans raw
Starch 15.4g Navy beans
Sugar 2.23g 0.37g Navy beans
Fiber 24.9g 10.5g Kidney beans raw
Calcium 143mg 69mg Kidney beans raw
Iron 8.2mg 2.36mg Kidney beans raw
Magnesium 140mg 53mg Kidney beans raw
Phosphorus 407mg 144mg Kidney beans raw
Potassium 1406mg 389mg Kidney beans raw
Sodium 24mg 0mg Navy beans
Zinc 2.79mg 1.03mg Kidney beans raw
Copper 0.958mg 0.21mg Kidney beans raw
Manganese 1.021mg 0.527mg Kidney beans raw
Selenium 3.2µg 2.9µg Kidney beans raw
Vitamin E 0.22mg 0.01mg Kidney beans raw
Vitamin C 4.5mg 0.9mg Kidney beans raw
Vitamin B1 0.529mg 0.237mg Kidney beans raw
Vitamin B2 0.219mg 0.066mg Kidney beans raw
Vitamin B3 2.06mg 0.649mg Kidney beans raw
Vitamin B5 0.78mg 0.266mg Kidney beans raw
Vitamin B6 0.397mg 0.138mg Kidney beans raw
Folate 394µg 140µg Kidney beans raw
Vitamin K 19µg 0.6µg Kidney beans raw
Tryptophan 0.279mg 0.1mg Kidney beans raw
Threonine 0.992mg 0.289mg Kidney beans raw
Isoleucine 1.041mg 0.387mg Kidney beans raw
Leucine 1.882mg 0.7mg Kidney beans raw
Lysine 1.618mg 0.52mg Kidney beans raw
Methionine 0.355mg 0.111mg Kidney beans raw
Phenylalanine 1.275mg 0.471mg Kidney beans raw
Valine 1.233mg 0.504mg Kidney beans raw
Histidine 0.656mg 0.206mg Kidney beans raw
Saturated Fat 0.12g 0.098g Navy beans
Monounsaturated Fat 0.064g 0.142g Navy beans
Polyunsaturated fat 0.457g 0.49g 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
Kidney beans raw Navy beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
60%
Kidney beans raw
20%
Navy beans
Minerals Daily Need Coverage Score
130%
Kidney beans raw
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 1.86g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 17)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.