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Navy beans vs. Green beans — Health Impact and Nutrition Comparison

Article author photo Jack Yacoubian by Jack Yacoubian | Last updated on May 19, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Navy beans
vs
Green beans

Summary

Navy beans provide several positive health impacts. Navy beans are richer in proteins, fibers, vitamin B1, B6, and folate, and it has a richer mineral composition. Navy beans are higher in carbs and calories. In comparison, green beans are richer in vitamins A, C, and K.

Table of contents

  1. Introduction
    1. Nutritional content comparison
      1. Calories
        1. Glycemic index
          1. Carbs
            1. Fibers
              1. Protein
                1. Fats
                  1. Minerals
                    1. Vitamins
                    2. Health impacts
                      1. Gut health
                        1. Cardiovascular health and metabolism
                        2. References

                          Introduction

                          This article is a comparison between 2 types of beans, navy beans and green beans. Navy beans are also known as haricot, and they are legumes, whereas green beans are pods.

                          We will focus mainly on the difference in their nutritional content and health impacts.

                          Nutritional content comparison

                          In this section, we will be considering 100g of each bean. They are both in cooked form. 

                          Calories

                           Navy beans are higher in calories compared to green beans. Navy beans contain 4 times more calories than green beans. 

                          Glycemic index

                          Green beans have a lower glycemic index compared to navy beans. Navy beans have double the glycemic index of green beans.

                          Carbs

                          Navy beans are significantly higher in carbs compared to green beans. Navy beans contain 26g of carbs per 100g. In comparison, green beans contain 8g of carbs.

                          Fibers

                          Navy beans are richer in fiber compared to green beans. Navy beans contain about 10.5g per 100g, whereas green beans contain 3.2g.

                          Protein

                          Navy beans are richer in proteins compared to green beans. Navy beans contain 8g of protein per 100g; in comparison, green beans contain 1.9g.

                          Fats

                          Their fat content is negligible. They contain less than 1g.

                          Minerals

                          Navy beans are richer in copper, zinc, phosphorus, potassium, magnesium, manganese, and iron.

                          Navy beans have a richer and more versatile mineral profile than green beans.

                          In the diagram below, we can visualize their distribution.

                          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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
                          Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
                          Contains more MagnesiumMagnesium +194.4%
                          Contains more CalciumCalcium +56.8%
                          Contains more PotassiumPotassium +166.4%
                          Contains more IronIron +263.1%
                          Contains more CopperCopper +268.4%
                          Contains more ZincZinc +312%
                          Contains more PhosphorusPhosphorus +396.6%
                          Contains less SodiumSodium -100%
                          Contains more ManganeseManganese +84.9%
                          Contains more SeleniumSelenium +1350%

                          Vitamins

                          Navy beans are richer in all B1, B6, and folate. In comparison, green beans are richer in vitamin A,C and K.

                          In the diagram below, we can visualize their distribution.

                          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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
                          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 32% 38% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
                          Contains more Vitamin B1Vitamin B1 +220.3%
                          Contains more Vitamin B5Vitamin B5 +259.5%
                          Contains more Vitamin B6Vitamin B6 +146.4%
                          Contains more FolateFolate +324.2%
                          Contains more CholineCholine +164.5%
                          Contains more Vitamin CVitamin C +977.8%
                          Contains more Vitamin AVitamin A +∞%
                          Contains more Vitamin EVitamin E +4500%
                          Contains more Vitamin B2Vitamin B2 +47%
                          Contains more Vitamin KVitamin K +7883.3%
                          ~equal in Vitamin D ~0µg
                          ~equal in Vitamin B3 ~0.614mg
                          ~equal in Vitamin B12 ~0µg

                          Health impacts

                          The health impact section will focus on these foods' different health impacts. We will be focusing on the differences rather than the common points.

                          Navy beans have a rich mineral profile that provides several health benefits.

                          Navy beans reduce the risk of developing iron-deficiency anemia since they are richer in iron. (1)

                          Copper in navy beans positively impacts bone health and overall metabolism. (2) (3)

                          The vitamin C content of navy beans has antioxidative properties and reduces damage caused by oxidative stress. (4)

                          Gut health

                          Navy beans are rich in fiber which has positive effects on gastrointestinal health. It may decrease the risk of diverticulosis and improve gut microbiota and overall health. (5)

                          Cardiovascular health and metabolism

                          Green beans are richer in vitamin K, which provides several health benefits, such as decreasing cardiovascular mortality risks and reducing arterial calcifications. In addition to the cardiovascular benefits, it reduces the risks of diabetes development and osteoporosis. However, vitamin K intake should be monitored while taking anticoagulant medications. (6)(7)(8)

                          In parallel, the consumption of navy beans that are richer in fiber is linked with decreased risks of diabetes and cardiovascular diseases. (5)

                          References

                          1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/
                          2. https://pubmed.ncbi.nlm.nih.gov/34210051/
                          3. https://pubmed.ncbi.nlm.nih.gov/26097228/
                          4. https://pubmed.ncbi.nlm.nih.gov/17173758/
                          5. https://pubmed.ncbi.nlm.nih.gov/19335713/
                          6. https://pubmed.ncbi.nlm.nih.gov/34439410/
                          7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
                          8. https://pubmed.ncbi.nlm.nih.gov/15825811/
                          Article author photo Jack Yacoubian
                          Education: Haigazian Medical University
                          Last updated: May 19, 2023
                          Medically reviewed by Arpi Gasparyan

                          Infographic

                          Navy beans vs Green beans infographic
                          Infographic link

                          Macronutrient Comparison

                          Macronutrient breakdown side-by-side comparison
                          8% 26% 64%
                          Protein: 8.23 g
                          Fats: 0.62 g
                          Carbs: 26.05 g
                          Water: 63.81 g
                          Other: 1.29 g
                          2% 8% 89%
                          Protein: 1.89 g
                          Fats: 0.28 g
                          Carbs: 7.88 g
                          Water: 89.22 g
                          Other: 0.73 g
                          Contains more ProteinProtein +335.4%
                          Contains more FatsFats +121.4%
                          Contains more CarbsCarbs +230.6%
                          Contains more OtherOther +76.7%
                          Contains more WaterWater +39.8%

                          Fat Type Comparison

                          Fat type breakdown side-by-side comparison
                          13% 19% 67%
                          Saturated Fat: Sat. Fat 0.098 g
                          Monounsaturated Fat: Mono. Fat 0.142 g
                          Polyunsaturated fat: Poly. Fat 0.49 g
                          29% 5% 66%
                          Saturated Fat: Sat. Fat 0.064 g
                          Monounsaturated Fat: Mono. Fat 0.011 g
                          Polyunsaturated fat: Poly. Fat 0.145 g
                          Contains more Mono. FatMonounsaturated Fat +1190.9%
                          Contains more Poly. FatPolyunsaturated fat +237.9%
                          Contains less Sat. FatSaturated Fat -34.7%

                          Comparison summary table

                          Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
                          Navy beans Green beans
                          Lower in Cholesterol ok
                          Lower in Sugar ok
                          Lower in Sodium ok
                          Lower in price ok
                          Rich in minerals ok
                          Lower in Saturated Fat ok
                          Lower in Glycemic Index ok
                          Rich in vitamins Equal

                          All nutrients comparison - raw data values

                          Nutrient Navy beans Green beans Opinion
                          Calories 140kcal 35kcal Navy beans
                          Protein 8.23g 1.89g Navy beans
                          Fats 0.62g 0.28g Navy beans
                          Vitamin C 0.9mg 9.7mg Green beans
                          Net carbs 15.55g 4.68g Navy beans
                          Carbs 26.05g 7.88g Navy beans
                          Magnesium 53mg 18mg Navy beans
                          Calcium 69mg 44mg Navy beans
                          Potassium 389mg 146mg Navy beans
                          Iron 2.36mg 0.65mg Navy beans
                          Sugar 0.37g 3.63g Navy beans
                          Fiber 10.5g 3.2g Navy beans
                          Copper 0.21mg 0.057mg Navy beans
                          Zinc 1.03mg 0.25mg Navy beans
                          Starch 15.4g Navy beans
                          Phosphorus 144mg 29mg Navy beans
                          Sodium 0mg 1mg Navy beans
                          Vitamin A 0IU 633IU Green beans
                          Vitamin A 0µg 32µg Green beans
                          Vitamin E 0.01mg 0.46mg Green beans
                          Manganese 0.527mg 0.285mg Navy beans
                          Selenium 2.9µg 0.2µg Navy beans
                          Vitamin B1 0.237mg 0.074mg Navy beans
                          Vitamin B2 0.066mg 0.097mg Green beans
                          Vitamin B3 0.649mg 0.614mg Navy beans
                          Vitamin B5 0.266mg 0.074mg Navy beans
                          Vitamin B6 0.138mg 0.056mg Navy beans
                          Vitamin K 0.6µg 47.9µg Green beans
                          Folate 140µg 33µg Navy beans
                          Choline 44.7mg 16.9mg Navy beans
                          Saturated Fat 0.098g 0.064g Green beans
                          Monounsaturated Fat 0.142g 0.011g Navy beans
                          Polyunsaturated fat 0.49g 0.145g Navy beans
                          Tryptophan 0.1mg 0.02mg Navy beans
                          Threonine 0.289mg 0.082mg Navy beans
                          Isoleucine 0.387mg 0.069mg Navy beans
                          Leucine 0.7mg 0.116mg Navy beans
                          Lysine 0.52mg 0.091mg Navy beans
                          Methionine 0.111mg 0.023mg Navy beans
                          Phenylalanine 0.471mg 0.069mg Navy beans
                          Valine 0.504mg 0.093mg Navy beans
                          Histidine 0.206mg 0.035mg Navy beans
                          Omega-3 - ALA 0.177g Navy beans

                          Which food is preferable for your diet?

                          ok
                          ok
                          is better in case of low diet
                          Navy beans Green beans
                          Low Calories diet ok
                          Low Fats diet ok
                          Low Carbs diet ok
                          Low Glycemic Index diet ok

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                          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
                          21%
                          Navy beans
                          23%
                          Green beans
                          Minerals Daily Need Coverage Score
                          43%
                          Navy beans
                          14%
                          Green beans

                          Comparison summary

                          Which food is lower in Cholesterol?
                          Navy beans
                          Navy beans is lower in Cholesterol (difference - 0mg)
                          Which food is lower in Sugar?
                          Navy beans
                          Navy beans is lower in Sugar (difference - 3.26g)
                          Which food contains less Sodium?
                          Navy beans
                          Navy beans contains less Sodium (difference - 1mg)
                          Which food is cheaper?
                          Navy beans
                          Navy beans is cheaper (difference - $0.5)
                          Which food is richer in minerals?
                          Navy beans
                          Navy beans is relatively richer in minerals
                          Which food is lower in Saturated Fat?
                          Green beans
                          Green beans is lower in Saturated Fat (difference - 0.034g)
                          Which food is lower in glycemic index?
                          Green beans
                          Green beans is lower in glycemic index (difference - 19)
                          Which food is richer in vitamins?
                          ?
                          It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

                          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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/nutrients
                          2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.