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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 the 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 contain only 389mg.
  • The glycemic index of kidney beans raw is lower.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +164.2%
Contains more CalciumCalcium +107.2%
Contains more PotassiumPotassium +261.4%
Contains more IronIron +247.5%
Contains more CopperCopper +356.2%
Contains more ZincZinc +170.9%
Contains more PhosphorusPhosphorus +182.6%
Contains more ManganeseManganese +93.7%
Contains less SodiumSodium -100%
~equal in Selenium ~2.9µg

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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +123.2%
Contains more Vitamin B2Vitamin B2 +231.8%
Contains more Vitamin B3Vitamin B3 +217.4%
Contains more Vitamin B5Vitamin B5 +193.2%
Contains more Vitamin B6Vitamin B6 +187.7%
Contains more Vitamin KVitamin K +3066.7%
Contains more FolateFolate +181.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Navy beans DV% diff.
Copper 0.958mg 0.21mg 83%
Iron 8.2mg 2.36mg 73%
Folate 394µg 140µg 64%
Fiber 24.9g 10.5g 58%
Phosphorus 407mg 144mg 38%
Protein 23.58g 8.23g 31%
Potassium 1406mg 389mg 30%
Vitamin B1 0.529mg 0.237mg 24%
Manganese 1.021mg 0.527mg 21%
Magnesium 140mg 53mg 21%
Vitamin B6 0.397mg 0.138mg 20%
Zinc 2.79mg 1.03mg 16%
Vitamin K 19µg 0.6µg 15%
Vitamin B2 0.219mg 0.066mg 12%
Carbs 60.01g 26.05g 11%
Vitamin B5 0.78mg 0.266mg 10%
Calories 333kcal 140kcal 10%
Vitamin B3 2.06mg 0.649mg 9%
Choline 44.7mg 8%
Calcium 143mg 69mg 7%
Starch 15.4g 6%
Vitamin C 4.5mg 0.9mg 4%
Vitamin E 0.22mg 0.01mg 1%
Sodium 24mg 0mg 1%
Selenium 3.2µg 2.9µg 1%
Fats 0.83g 0.62g 0%
Net carbs 35.11g 15.55g N/A
Sugar 2.23g 0.37g N/A
Saturated fat 0.12g 0.098g 0%
Monounsaturated fat 0.064g 0.142g 0%
Polyunsaturated fat 0.457g 0.49g 0%
Tryptophan 0.279mg 0.1mg 0%
Threonine 0.992mg 0.289mg 0%
Isoleucine 1.041mg 0.387mg 0%
Leucine 1.882mg 0.7mg 0%
Lysine 1.618mg 0.52mg 0%
Methionine 0.355mg 0.111mg 0%
Phenylalanine 1.275mg 0.471mg 0%
Valine 1.233mg 0.504mg 0%
Histidine 0.656mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
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 ProteinProtein +186.5%
Contains more FatsFats +33.9%
Contains more CarbsCarbs +130.4%
Contains more OtherOther +196.9%
Contains more WaterWater +443.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains less Sat. FatSaturated fat -18.3%
Contains more Mono. FatMonounsaturated fat +121.9%
~equal in Polyunsaturated fat ~0.49g

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.