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

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The main differences between navy bean raw and soybean raw

  • Soybean raw is richer than navy bean raw in iron, copper, manganese, phosphorus, folate, vitamin B2, potassium, magnesium, vitamin B1, and zinc.
  • Daily need coverage for iron for soybean raw is 172% higher.
  • Soybean raw has a lower glycemic index than navy bean raw.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Soybeans, mature seeds, raw.

Infographic

Navy bean raw vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +177.2%
Contains more CalciumCalcium +1746.7%
Contains more PotassiumPotassium +485.3%
Contains more IronIron +713.5%
Contains more CopperCopper +365.7%
Contains more ZincZinc +449.4%
Contains more PhosphorusPhosphorus +604%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +516.9%
Contains more SeleniumSelenium +2866.7%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +213.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +124.1%
Contains more Vitamin B2Vitamin B2 +304.7%
Contains more Vitamin B3Vitamin B3 +33%
Contains more Vitamin B6Vitamin B6 +97.4%
Contains more FolateFolate +184.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.793mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Soybean raw DV% diff.
Iron 1.93mg 15.7mg 172%
Copper 0.356mg 1.658mg 145%
Manganese 0.408mg 2.517mg 92%
Phosphorus 100mg 704mg 86%
Polyunsaturated fat 0.407g 11.255g 72%
Protein 6.15g 36.49g 61%
Folate 132µg 375µg 61%
Vitamin B2 0.215mg 0.87mg 50%
Potassium 307mg 1797mg 44%
Magnesium 101mg 280mg 43%
Vitamin B1 0.39mg 0.874mg 40%
Vitamin K 47µg 39%
Fiber 9.3g 37%
Zinc 0.89mg 4.89mg 36%
Selenium 0.6µg 17.8µg 31%
Fats 0.7g 19.94g 30%
Calcium 15mg 277mg 26%
Choline 115.9mg 21%
Calories 67kcal 446kcal 19%
Vitamin C 18.8mg 6mg 14%
Vitamin B6 0.191mg 0.377mg 14%
Saturated fat 0.085g 2.884g 13%
Monounsaturated fat 0.052g 4.404g 11%
Carbs 13.05g 30.16g 6%
Vitamin E 0.85mg 6%
Vitamin B3 1.22mg 1.623mg 3%
Vitamin B5 0.825mg 0.793mg 1%
Net carbs 13.05g 20.86g N/A
Sugar 7.33g N/A
Sodium 13mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.064mg 0.591mg 0%
Threonine 0.258mg 1.766mg 0%
Isoleucine 0.273mg 1.971mg 0%
Leucine 0.442mg 3.309mg 0%
Lysine 0.35mg 2.706mg 0%
Methionine 0.064mg 0.547mg 0%
Phenylalanine 0.31mg 2.122mg 0%
Valine 0.316mg 2.029mg 0%
Histidine 0.172mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +826.8%
Contains more ProteinProtein +493.3%
Contains more FatsFats +2748.6%
Contains more CarbsCarbs +131.1%
Contains more OtherOther +412.6%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +8369.2%
Contains more Poly. FatPolyunsaturated fat +2665.4%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.