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

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What are the main differences between kidney beans and navy beans?

Kidney beans is richer in vitamin K, while navy beans are higher in fiber and vitamin B1.
Navy beans' daily need coverage for fiber is 16% higher.
Navy beans have 14 times less vitamin K than kidney beans. Kidney beans has 8.4µg of vitamin K, while navy beans have 0.6µg.
Navy beans have a higher glycemic index (39) than kidney beans (22).

We used Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Beans, navy, mature seeds, cooked, boiled, without salt types in this comparison.

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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.

Kidney beans

Navy beans

Contains more MagnesiumMagnesium	+26.2%
Contains more CalciumCalcium	+97.1%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+22.6%
Contains more SeleniumSelenium	+163.6%

~equal in Potassium ~389mg

~equal in Iron ~2.36mg

~equal in Copper ~0.21mg

~equal in Zinc ~1.03mg

~equal in Phosphorus ~144mg

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

Navy beans

Contains more Vitamin CVitamin C	+33.3%
Contains more Vitamin EVitamin E	+200%
Contains more Vitamin KVitamin K	+1300%

Contains more Vitamin B1Vitamin B1	+48.1%
Contains more Vitamin B2Vitamin B2	+13.8%
Contains more Vitamin B3Vitamin B3	+12.3%
Contains more Vitamin B5Vitamin B5	+20.9%
Contains more Vitamin B6Vitamin B6	+15%
Contains more CholineCholine	+46.6%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~140µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	6.4g	10.5g	16%
Vitamin K	8.4µg	0.6µg	7%
Vitamin B1	0.16mg	0.237mg	6%
Starch		15.4g	6%
Manganese	0.43mg	0.527mg	4%
Choline	30.5mg	44.7mg	3%
Folate	130µg	140µg	3%
Magnesium	42mg	53mg	3%
Calcium	35mg	69mg	3%
Selenium	1.1µg	2.9µg	3%
Iron	2.22mg	2.36mg	2%
Polyunsaturated fat	0.278g	0.49g	1%
Vitamin B6	0.12mg	0.138mg	1%
Vitamin B5	0.22mg	0.266mg	1%
Vitamin B2	0.058mg	0.066mg	1%
Protein	8.67g	8.23g	1%
Calories	127kcal	140kcal	1%
Phosphorus	138mg	144mg	1%
Copper	0.216mg	0.21mg	1%
Carbs	22.8g	26.05g	1%
Fats	0.5g	0.62g	0%
Vitamin C	1.2mg	0.9mg	0%
Net carbs	16.4g	15.55g	N/A
Potassium	405mg	389mg	0%
Sugar	0.32g	0.37g	N/A
Zinc	1mg	1.03mg	0%
Sodium	1mg	0mg	0%
Vitamin E	0.03mg	0.01mg	0%
Vitamin B3	0.578mg	0.649mg	0%
Saturated fat	0.073g	0.098g	0%
Monounsaturated fat	0.039g	0.142g	0%
Tryptophan	0.104mg	0.1mg	0%
Threonine	0.319mg	0.289mg	0%
Isoleucine	0.41mg	0.387mg	0%
Leucine	0.736mg	0.7mg	0%
Lysine	0.607mg	0.52mg	0%
Methionine	0.113mg	0.111mg	0%
Phenylalanine	0.511mg	0.471mg	0%
Valine	0.5mg	0.504mg	0%
Histidine	0.238mg	0.206mg	0%
Omega-3 - ALA		0.177g	N/A