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  6. Navy bean raw vs. Soup beans

Navy bean raw vs. Soup beans — In-Depth Nutrition Comparison

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Summary of differences between navy bean raw and soup beans

  • Navy bean raw has more folate, vitamin B1, copper, magnesium, vitamin C, vitamin B5, and vitamin B2; however, soup beans are higher in vitamin A and selenium.
  • Soup beans cover your daily need for vitamin A, 32% more than navy bean raw.
  • Navy bean raw has 21 times more vitamin B5 than soup beans. While navy bean raw has 0.825mg of vitamin B5, soup beans have only 0.04mg.
  • Navy bean raw has less sodium.
  • The glycemic index of soup beans is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Navy bean raw vs Soup beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +431.6%
Contains more PotassiumPotassium +75.4%
Contains more IronIron +45.1%
Contains more CopperCopper +122.5%
Contains more ZincZinc +102.3%
Contains more PhosphorusPhosphorus +69.5%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +40.7%
Contains more CalciumCalcium +113.3%
Contains more SeleniumSelenium +1050%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin CVitamin C +944.4%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +74.3%
Contains more Vitamin B5Vitamin B5 +1962.5%
Contains more Vitamin B6Vitamin B6 +282%
Contains more FolateFolate +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Soup beans DV% diff.
Folate 132µg 12µg 30%
Vitamin B1 0.39mg 0.06mg 28%
Copper 0.356mg 0.16mg 22%
Magnesium 101mg 19mg 20%
Vitamin C 18.8mg 1.8mg 19%
Fiber 4.6g 18%
Sodium 13mg 400mg 17%
Vitamin B5 0.825mg 0.04mg 16%
Vitamin B2 0.215mg 0.06mg 12%
Selenium 0.6µg 6.9µg 11%
Vitamin B6 0.191mg 0.05mg 11%
Vitamin A 0µg 81µg 9%
Iron 1.93mg 1.33mg 8%
Phosphorus 100mg 59mg 6%
Saturated fat 0.085g 1.37g 6%
Manganese 0.408mg 0.29mg 5%
Fats 0.7g 3.5g 4%
Monounsaturated fat 0.052g 1.58g 4%
Potassium 307mg 175mg 4%
Zinc 0.89mg 0.44mg 4%
Cholesterol 0mg 9mg 3%
Vitamin B3 1.22mg 0.7mg 3%
Calcium 15mg 32mg 2%
Protein 6.15g 5.19g 2%
Calories 67kcal 95kcal 1%
Vitamin B12 0µg 0.03µg 1%
Carbs 13.05g 11.16g 1%
Net carbs 13.05g 6.56g N/A
Polyunsaturated fat 0.407g 0.39g 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +18.5%
Contains more CarbsCarbs +16.9%
Contains more FatsFats +400%
Contains more OtherOther +60%
~equal in Water ~78.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +2938.5%
~equal in Polyunsaturated fat ~0.39g

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.