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Navy bean raw vs. Soybean meal — In-Depth Nutrition Comparison

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A recap on differences between navy bean raw and soybean meal

  • Soybean meal is higher than navy bean raw in copper, manganese, iron, phosphorus, potassium, magnesium, folate, zinc, vitamin B6, and vitamin B1.
  • Soybean meal covers your daily copper needs 183% more than navy bean raw.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Soy meal, defatted, raw.

Infographic

Navy bean raw vs Soybean meal 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 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more MagnesiumMagnesium +203%
Contains more CalciumCalcium +1526.7%
Contains more PotassiumPotassium +711.1%
Contains more IronIron +609.8%
Contains more CopperCopper +461.8%
Contains more ZincZinc +468.5%
Contains more PhosphorusPhosphorus +601%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +831.4%
Contains more SeleniumSelenium +450%

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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +77.2%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +112%
Contains more Vitamin B5Vitamin B5 +139.5%
Contains more Vitamin B6Vitamin B6 +197.9%
Contains more FolateFolate +129.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more WaterWater +1040.5%
Contains more ProteinProtein +700%
Contains more FatsFats +241.4%
Contains more CarbsCarbs +175%
Contains more OtherOther +487.4%

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains less Sat. FatSaturated fat -68.3%
Contains more Mono. FatMonounsaturated fat +686.5%
Contains more Poly. FatPolyunsaturated fat +156.8%

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 Soybean meal
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Soybean meal DV% diff.
Copper 0.356mg 2mg 183%
Manganese 0.408mg 3.8mg 147%
Iron 1.93mg 13.7mg 147%
Phosphorus 100mg 701mg 86%
Protein 6.15g 49.2g 86%
Potassium 307mg 2490mg 64%
Magnesium 101mg 306mg 49%
Folate 132µg 303µg 43%
Zinc 0.89mg 5.06mg 38%
Vitamin B6 0.191mg 0.569mg 29%
Vitamin B1 0.39mg 0.691mg 25%
Vitamin B5 0.825mg 1.976mg 23%
Calcium 15mg 244mg 23%
Vitamin C 18.8mg 0mg 21%
Calories 67kcal 337kcal 14%
Vitamin B3 1.22mg 2.587mg 9%
Carbs 13.05g 35.89g 8%
Selenium 0.6µg 3.3µg 5%
Polyunsaturated fat 0.407g 1.045g 4%
Vitamin B2 0.215mg 0.251mg 3%
Fats 0.7g 2.39g 3%
Saturated fat 0.085g 0.268g 1%
Monounsaturated fat 0.052g 0.409g 1%
Net carbs 13.05g 35.89g N/A
Sodium 13mg 3mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.064mg 0.653mg 0%
Threonine 0.258mg 1.952mg 0%
Isoleucine 0.273mg 2.18mg 0%
Leucine 0.442mg 3.66mg 0%
Lysine 0.35mg 2.991mg 0%
Methionine 0.064mg 0.606mg 0%
Phenylalanine 0.31mg 2.346mg 0%
Valine 0.316mg 2.243mg 0%
Histidine 0.172mg 1.212mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Soybean meal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Navy bean raw
58%
Soybean meal
Minerals Daily Need Coverage Score
42%
Navy bean raw
264%
Soybean meal

Comparison summary

Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 10mg)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $1.3)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 0.183g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.