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Kidney bean vs Navy bean - In-Depth Nutrition Comparison

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Summary of differences between Kidney bean and Navy bean

  • Kidney bean has more Iron, Copper, Folate, Phosphorus, Potassium, Manganese, Zinc, Vitamin B6, and Calcium, however Navy bean is higher in Vitamin C.
  • Kidney bean covers your daily need of Iron 78% more than Navy bean.
  • Kidney bean has 10 times more Calcium than Navy bean. While Kidney bean has 143mg of Calcium, Navy bean has only 15mg.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Kidney bean vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
7
:
1
Navy bean
Navy bean
Contains more Calcium +853.3%
Contains more Iron +324.9%
Contains more Magnesium +38.6%
Contains more Phosphorus +307%
Contains more Potassium +358%
Contains more Zinc +213.5%
Contains more Copper +169.1%
Contains less Sodium -45.8%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +853.3%
Contains more Iron +324.9%
Contains more Magnesium +38.6%
Contains more Phosphorus +307%
Contains more Potassium +358%
Contains more Zinc +213.5%
Contains more Copper +169.1%
Contains less Sodium -45.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
7
:
3
Navy bean
Navy bean
Contains more Vitamin B1 +35.6%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +107.9%
Contains more Folate +198.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +317.8%
Equal in Vitamin B2 - 0.215
Equal in Vitamin B5 - 0.825
Kidney bean
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 bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B1 +35.6%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +107.9%
Contains more Folate +198.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +317.8%
Equal in Vitamin B2 - 0.215
Equal in Vitamin B5 - 0.825

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
4
:
1
Navy bean
Navy bean
Contains more Protein +283.4%
Contains more Fats +18.6%
Contains more Carbs +359.8%
Contains more Other +303.2%
Contains more Water +573.6%
Kidney bean
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 bean
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 Protein +283.4%
Contains more Fats +18.6%
Contains more Carbs +359.8%
Contains more Other +303.2%
Contains more Water +573.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
2
:
1
Navy bean
Navy bean
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +12.3%
Contains less Saturated Fat -29.2%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Navy bean
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +12.3%
Contains less Saturated Fat -29.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Navy bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Navy bean Opinion
Net carbs 35.11g 13.05g Kidney bean
Protein 23.58g 6.15g Kidney bean
Fats 0.83g 0.7g Kidney bean
Carbs 60.01g 13.05g Kidney bean
Calories 333kcal 67kcal Kidney bean
Sugar 2.23g Navy bean
Fiber 24.9g Kidney bean
Calcium 143mg 15mg Kidney bean
Iron 8.2mg 1.93mg Kidney bean
Magnesium 140mg 101mg Kidney bean
Phosphorus 407mg 100mg Kidney bean
Potassium 1406mg 307mg Kidney bean
Sodium 24mg 13mg Navy bean
Zinc 2.79mg 0.89mg Kidney bean
Copper 0.958mg 0.356mg Kidney bean
Vitamin A 0IU 4IU Navy bean
Vitamin E 0.22mg Kidney bean
Vitamin C 4.5mg 18.8mg Navy bean
Vitamin B1 0.529mg 0.39mg Kidney bean
Vitamin B2 0.219mg 0.215mg Kidney bean
Vitamin B3 2.06mg 1.22mg Kidney bean
Vitamin B5 0.78mg 0.825mg Navy bean
Vitamin B6 0.397mg 0.191mg Kidney bean
Folate 394µg 132µg Kidney bean
Vitamin K 19µg Kidney bean
Tryptophan 0.279mg 0.064mg Kidney bean
Threonine 0.992mg 0.258mg Kidney bean
Isoleucine 1.041mg 0.273mg Kidney bean
Leucine 1.882mg 0.442mg Kidney bean
Lysine 1.618mg 0.35mg Kidney bean
Methionine 0.355mg 0.064mg Kidney bean
Phenylalanine 1.275mg 0.31mg Kidney bean
Valine 1.233mg 0.316mg Kidney bean
Histidine 0.656mg 0.172mg Kidney bean
Saturated Fat 0.12g 0.085g Navy bean
Monounsaturated Fat 0.064g 0.052g Kidney bean
Polyunsaturated fat 0.457g 0.407g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Navy bean
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
35%
Navy bean
Minerals Daily Need Coverage Score
143%
Kidney bean
45%
Navy bean

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 17)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.1)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Navy bean - 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.