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Navy bean vs Kidney bean - In-Depth Nutrition Comparison

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Summary of differences between Navy bean and Kidney bean

  • Navy bean has more Vitamin C, however Kidney bean is higher in Iron, Copper, Folate, Phosphorus, Potassium, Manganese, Zinc, Vitamin B6, and Calcium.
  • Kidney bean covers your daily need of Iron 78% more than Navy bean.
  • Navy bean has 4 times more Vitamin C than Kidney bean. While Navy bean has 18.8mg of Vitamin C, Kidney bean has only 4.5mg.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Navy bean vs Kidney 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -45.8%
Contains more Calcium +853.3%
Contains more Iron +324.9%
Contains more Magnesium +38.6%
Contains more Phosphorus +307%
Contains more Potassium +358%
Contains more Zinc +213.5%
Contains more Copper +169.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains less Sodium -45.8%
Contains more Calcium +853.3%
Contains more Iron +324.9%
Contains more Magnesium +38.6%
Contains more Phosphorus +307%
Contains more Potassium +358%
Contains more Zinc +213.5%
Contains more Copper +169.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +317.8%
Contains more Vitamin B1 +35.6%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +107.9%
Contains more Folate +198.5%
Equal in Vitamin B2 - 0.219
Equal in Vitamin B5 - 0.78
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin C +317.8%
Contains more Vitamin B1 +35.6%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +107.9%
Contains more Folate +198.5%
Equal in Vitamin B2 - 0.219
Equal in Vitamin B5 - 0.78

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +573.6%
Contains more Protein +283.4%
Contains more Fats +18.6%
Contains more Carbs +359.8%
Contains more Other +303.2%
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Water +573.6%
Contains more Protein +283.4%
Contains more Fats +18.6%
Contains more Carbs +359.8%
Contains more Other +303.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29.2%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +12.3%
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains less Saturated Fat -29.2%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +12.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Navy bean Kidney bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Navy bean Kidney bean Opinion
Net carbs 13.05g 35.11g Kidney bean
Protein 6.15g 23.58g Kidney bean
Fats 0.7g 0.83g Kidney bean
Carbs 13.05g 60.01g Kidney bean
Calories 67kcal 333kcal Kidney bean
Sugar 2.23g Navy bean
Fiber 24.9g Kidney bean
Calcium 15mg 143mg Kidney bean
Iron 1.93mg 8.2mg Kidney bean
Magnesium 101mg 140mg Kidney bean
Phosphorus 100mg 407mg Kidney bean
Potassium 307mg 1406mg Kidney bean
Sodium 13mg 24mg Navy bean
Zinc 0.89mg 2.79mg Kidney bean
Copper 0.356mg 0.958mg Kidney bean
Vitamin A 4IU 0IU Navy bean
Vitamin E 0.22mg Kidney bean
Vitamin C 18.8mg 4.5mg Navy bean
Vitamin B1 0.39mg 0.529mg Kidney bean
Vitamin B2 0.215mg 0.219mg Kidney bean
Vitamin B3 1.22mg 2.06mg Kidney bean
Vitamin B5 0.825mg 0.78mg Navy bean
Vitamin B6 0.191mg 0.397mg Kidney bean
Folate 132µg 394µg Kidney bean
Vitamin K 19µg Kidney bean
Tryptophan 0.064mg 0.279mg Kidney bean
Threonine 0.258mg 0.992mg Kidney bean
Isoleucine 0.273mg 1.041mg Kidney bean
Leucine 0.442mg 1.882mg Kidney bean
Lysine 0.35mg 1.618mg Kidney bean
Methionine 0.064mg 0.355mg Kidney bean
Phenylalanine 0.31mg 1.275mg Kidney bean
Valine 0.316mg 1.233mg Kidney bean
Histidine 0.172mg 0.656mg Kidney bean
Saturated Fat 0.085g 0.12g Navy bean
Monounsaturated Fat 0.052g 0.064g Kidney bean
Polyunsaturated fat 0.407g 0.457g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean Kidney 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Navy bean
60%
Kidney bean
Minerals Daily Need Coverage Score
45%
Navy bean
143%
Kidney bean

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 17)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.1)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.