Navy beans vs. Kidney beans — In-Depth Nutrition Comparison

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What are the main differences between navy beans and kidney beans?

Navy beans are richer in fiber and vitamin B1, while kidney beans are higher in vitamin K.
Navy beans' daily need coverage for fiber is 16% higher.
Kidney beans have 2 times less calcium than navy beans. Navy beans have 69mg of calcium, while kidney beans have 35mg.
Navy beans have a higher glycemic index (39) than kidney beans (22).

We used Beans, navy, mature seeds, cooked, boiled, without salt and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Navy beans

Kidney beans

Contains more MagnesiumMagnesium	+26.2%
Contains more CalciumCalcium	+97.1%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+22.6%
Contains more SeleniumSelenium	+163.6%

~equal in Potassium ~405mg

~equal in Iron ~2.22mg

~equal in Copper ~0.216mg

~equal in Zinc ~1mg

~equal in Phosphorus ~138mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Navy beans

Kidney beans

Contains more Vitamin B1Vitamin B1	+48.1%
Contains more Vitamin B2Vitamin B2	+13.8%
Contains more Vitamin B3Vitamin B3	+12.3%
Contains more Vitamin B5Vitamin B5	+20.9%
Contains more Vitamin B6Vitamin B6	+15%

Contains more Vitamin CVitamin C	+33.3%
Contains more Vitamin EVitamin E	+200%
Contains more Vitamin KVitamin K	+1300%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~130µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	10.5g	6.4g	16%
Omega-3 (ALA)	0.177g		11%
Vitamin K	0.6µg	8.4µg	7%
Starch	15.4g		6%
Vitamin B1	0.237mg	0.16mg	6%
Manganese	0.527mg	0.43mg	4%
Magnesium	53mg	42mg	3%
Calcium	69mg	35mg	3%
Selenium	2.9µg	1.1µg	3%
Folate	140µg	130µg	3%
Choline	44.7mg	30.5mg	3%
Iron	2.36mg	2.22mg	2%
Calories	140kcal	127kcal	1%
Protein	8.23g	8.67g	1%
Carbs	26.05g	22.8g	1%
Copper	0.21mg	0.216mg	1%
Phosphorus	144mg	138mg	1%
Vitamin B2	0.066mg	0.058mg	1%
Vitamin B5	0.266mg	0.22mg	1%
Vitamin B6	0.138mg	0.12mg	1%
Polyunsaturated fat	0.49g	0.278g	1%
Protein per 100 calories	5.9g	6.8g	N/A
Calories per 10 g protein	170kcal	146kcal	N/A
Weight per 100 calories	71g	79g	N/A
Fats	0.62g	0.5g	0%
Vitamin C	0.9mg	1.2mg	0%
Net carbs	15.55g	16.4g	N/A
Potassium	389mg	405mg	0%
Sugar	0.37g	0.32g	N/A
Zinc	1.03mg	1mg	0%
Sodium	0mg	1mg	0%
Vitamin E	0.01mg	0.03mg	0%
Vitamin B3	0.649mg	0.578mg	0%
Saturated fat	0.098g	0.073g	0%
Monounsaturated fat	0.142g	0.039g	0%
Tryptophan	0.1mg	0.104mg	0%
Threonine	0.289mg	0.319mg	0%
Isoleucine	0.387mg	0.41mg	0%
Leucine	0.7mg	0.736mg	0%
Lysine	0.52mg	0.607mg	0%
Methionine	0.111mg	0.113mg	0%
Phenylalanine	0.471mg	0.511mg	0%
Valine	0.504mg	0.5mg	0%
Histidine	0.206mg	0.238mg	0%