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  6. Navy bean raw vs. Green bean

Navy bean raw vs. Green bean — In-Depth Nutrition Comparison

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How are Navy bean raw and Green bean different?

  • Navy bean raw has more Copper, Vitamin B1, Folate, Magnesium, Iron, Vitamin B5, Vitamin B6, Phosphorus, Vitamin C, and Vitamin B2 than Green bean.
  • Daily need coverage for Copper from Navy bean raw is 33% higher.
  • Navy bean raw contains 11 times more Vitamin B5 than Green bean. While Navy bean raw contains 0.825mg of Vitamin B5, Green bean contains only 0.074mg.

Beans, navy, mature seeds, sprouted, raw and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Navy bean raw vs Green 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Navy bean raw
Navy bean raw
8
:
2
Green bean
Green bean
Contains more Iron +196.9%
Contains more Magnesium +461.1%
Contains more Phosphorus +244.8%
Contains more Potassium +110.3%
Contains more Zinc +256%
Contains more Copper +524.6%
Contains more Manganese +43.2%
Contains more Selenium +200%
Contains more Calcium +193.3%
Contains less Sodium -92.3%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Iron +196.9%
Contains more Magnesium +461.1%
Contains more Phosphorus +244.8%
Contains more Potassium +110.3%
Contains more Zinc +256%
Contains more Copper +524.6%
Contains more Manganese +43.2%
Contains more Selenium +200%
Contains more Calcium +193.3%
Contains less Sodium -92.3%

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.
Navy bean raw
Navy bean raw
7
:
3
Green bean
Green bean
Contains more Vitamin C +93.8%
Contains more Vitamin B1 +427%
Contains more Vitamin B2 +121.6%
Contains more Vitamin B3 +98.7%
Contains more Vitamin B5 +1014.9%
Contains more Vitamin B6 +241.1%
Contains more Folate +300%
Contains more Vitamin A +15725%
Navy bean raw
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%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin C +93.8%
Contains more Vitamin B1 +427%
Contains more Vitamin B2 +121.6%
Contains more Vitamin B3 +98.7%
Contains more Vitamin B5 +1014.9%
Contains more Vitamin B6 +241.1%
Contains more Folate +300%
Contains more Vitamin A +15725%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
4
:
1
Green bean
Green bean
Contains more Protein +225.4%
Contains more Fats +150%
Contains more Carbs +65.6%
Contains more Other +30.1%
Contains more Water +12.7%
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +225.4%
Contains more Fats +150%
Contains more Carbs +65.6%
Contains more Other +30.1%
Contains more Water +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
1
Green bean
Green bean
Contains more Monounsaturated Fat +372.7%
Contains more Polyunsaturated fat +180.7%
Contains less Saturated Fat -24.7%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +372.7%
Contains more Polyunsaturated fat +180.7%
Contains less Saturated Fat -24.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy bean raw Green bean Opinion
Net carbs 13.05g 4.68g Navy bean raw
Protein 6.15g 1.89g Navy bean raw
Fats 0.7g 0.28g Navy bean raw
Carbs 13.05g 7.88g Navy bean raw
Calories 67kcal 35kcal Navy bean raw
Sugar 3.63g Navy bean raw
Fiber 3.2g Green bean
Calcium 15mg 44mg Green bean
Iron 1.93mg 0.65mg Navy bean raw
Magnesium 101mg 18mg Navy bean raw
Phosphorus 100mg 29mg Navy bean raw
Potassium 307mg 146mg Navy bean raw
Sodium 13mg 1mg Green bean
Zinc 0.89mg 0.25mg Navy bean raw
Copper 0.356mg 0.057mg Navy bean raw
Manganese 0.408mg 0.285mg Navy bean raw
Selenium 0.6µg 0.2µg Navy bean raw
Vitamin A 4IU 633IU Green bean
Vitamin A RAE 0µg 32µg Green bean
Vitamin E 0.46mg Green bean
Vitamin C 18.8mg 9.7mg Navy bean raw
Vitamin B1 0.39mg 0.074mg Navy bean raw
Vitamin B2 0.215mg 0.097mg Navy bean raw
Vitamin B3 1.22mg 0.614mg Navy bean raw
Vitamin B5 0.825mg 0.074mg Navy bean raw
Vitamin B6 0.191mg 0.056mg Navy bean raw
Folate 132µg 33µg Navy bean raw
Vitamin K 47.9µg Green bean
Tryptophan 0.064mg 0.02mg Navy bean raw
Threonine 0.258mg 0.082mg Navy bean raw
Isoleucine 0.273mg 0.069mg Navy bean raw
Leucine 0.442mg 0.116mg Navy bean raw
Lysine 0.35mg 0.091mg Navy bean raw
Methionine 0.064mg 0.023mg Navy bean raw
Phenylalanine 0.31mg 0.069mg Navy bean raw
Valine 0.316mg 0.093mg Navy bean raw
Histidine 0.172mg 0.035mg Navy bean raw
Saturated Fat 0.085g 0.064g Green bean
Monounsaturated Fat 0.052g 0.011g Navy bean raw
Polyunsaturated fat 0.407g 0.145g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Green 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 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
35%
Navy bean raw
24%
Green bean
Minerals Daily Need Coverage Score
42%
Navy bean raw
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 3.63g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.