Navy bean raw vs. Beans — In-Depth Nutrition Comparison
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A recap on differences between navy bean raw and beans
- Navy bean raw is higher in folate, iron, vitamin B1, vitamin C, copper, magnesium, and vitamin B2, yet beans are higher in selenium.
- Navy bean raw covers your daily folate needs 27% more than beans.
- Navy bean raw contains 7 times more iron than beans. While navy bean raw contains 1.93mg of iron, beans contain only 0.29mg.
Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Beans, baked, canned, no salt added.
Infographic
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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.
| Contains more MagnesiumMagnesium | +215.6% |
| Contains more IronIron | +565.5% |
| Contains more CopperCopper | +72.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +233.3% |
| Contains more ZincZinc | +57.3% |
| Contains less SodiumSodium | -92.3% |
| Contains more SeleniumSelenium | +650% |
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.
| 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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +46.9% |
| Contains more FolateFolate | +450% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 132µg | 24µg | 27% |
| Fiber | 5.5g | 22% | |
| Iron | 1.93mg | 0.29mg | 21% |
| Vitamin B1 | 0.39mg | 0.15mg | 20% |
| Manganese | 0.408mg | 18% | |
| Vitamin C | 18.8mg | 3.1mg | 17% |
| Vitamin B5 | 0.825mg | 17% | |
| Copper | 0.356mg | 0.206mg | 17% |
| Magnesium | 101mg | 32mg | 16% |
| Vitamin B2 | 0.215mg | 0.06mg | 12% |
| Selenium | 0.6µg | 4.5µg | 7% |
| Choline | 30.8mg | 6% | |
| Vitamin B6 | 0.191mg | 0.13mg | 5% |
| Zinc | 0.89mg | 1.4mg | 5% |
| Vitamin B3 | 1.22mg | 0.43mg | 5% |
| Calcium | 15mg | 50mg | 4% |
| Protein | 6.15g | 4.8g | 3% |
| Polyunsaturated fat | 0.407g | 0.172g | 2% |
| Calories | 67kcal | 105kcal | 2% |
| Carbs | 13.05g | 20.49g | 2% |
| Vitamin E | 0.15mg | 1% | |
| Sodium | 13mg | 1mg | 1% |
| Phosphorus | 100mg | 104mg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Vitamin A | 0µg | 5µg | 1% |
| Fats | 0.7g | 0.4g | 0% |
| Net carbs | 13.05g | 14.99g | N/A |
| Potassium | 307mg | 296mg | 0% |
| Sugar | 7.78g | N/A | |
| Saturated fat | 0.085g | 0.103g | 0% |
| Monounsaturated fat | 0.052g | 0.035g | 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
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
| Contains more ProteinProtein | +28.1% |
| Contains more FatsFats | +75% |
| Contains more CarbsCarbs | +57% |
| Contains more OtherOther | +80% |
~equal in
Water
~72.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
| Contains less Sat. FatSaturated fat | -17.5% |
| Contains more Mono. FatMonounsaturated fat | +48.6% |
| Contains more Poly. FatPolyunsaturated fat | +136.6% |