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  6. Navy beans vs. Green bean raw

Navy beans vs. Green bean raw — In-Depth Nutrition Comparison

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Significant differences between navy beans and green bean raw

  • Navy beans have more fiber, folate, iron, copper, protein, phosphorus, manganese, and vitamin B1; however, green bean raw is richer in vitamin K and vitamin C.
  • Green bean raw covers your daily vitamin K needs 35% more than navy beans.
  • Green bean raw has 4 times less protein than navy beans. Navy beans have 8.23g of protein, while green bean raw has 1.83g.
  • Navy beans have a higher glycemic index. The glycemic index of navy beans is 39, while the glycemic index of green bean raw is 20.

Specific food types used in this comparison are Beans, navy, mature seeds, cooked, boiled, without salt and Beans, snap, green, raw.

Infographic

Navy beans vs Green bean raw infographic
Infographic link

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.
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +112%
Contains more CalciumCalcium +86.5%
Contains more PotassiumPotassium +84.4%
Contains more IronIron +129.1%
Contains more CopperCopper +204.3%
Contains more ZincZinc +329.2%
Contains more PhosphorusPhosphorus +278.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +144%
Contains more SeleniumSelenium +383.3%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 0% 0.2% 59% 15% 12% 16% 32% 0% 1.5% 105%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin B1Vitamin B1 +189%
Contains more Vitamin B5Vitamin B5 +18.2%
Contains more FolateFolate +324.2%
Contains more Vitamin CVitamin C +1255.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4000%
Contains more Vitamin B2Vitamin B2 +57.6%
Contains more Vitamin B3Vitamin B3 +13.1%
Contains more Vitamin KVitamin K +7066.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.141mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Green bean raw DV% diff.
Vitamin K 0.6µg 43µg 35%
Fiber 10.5g 2.7g 31%
Folate 140µg 33µg 27%
Iron 2.36mg 1.03mg 17%
Copper 0.21mg 0.069mg 16%
Phosphorus 144mg 38mg 15%
Manganese 0.527mg 0.216mg 14%
Protein 8.23g 1.83g 13%
Vitamin C 0.9mg 12.2mg 13%
Vitamin B1 0.237mg 0.082mg 13%
Omega-3 (ALA) 0.177g 11%
Magnesium 53mg 25mg 7%
Zinc 1.03mg 0.24mg 7%
Carbs 26.05g 6.97g 6%
Starch 15.4g 0.88g 6%
Calories 140kcal 31kcal 5%
Potassium 389mg 211mg 5%
Choline 44.7mg 15.3mg 5%
Vitamin A 0µg 35µg 4%
Selenium 2.9µg 0.6µg 4%
Calcium 69mg 37mg 3%
Vitamin E 0.01mg 0.41mg 3%
Vitamin B2 0.066mg 0.104mg 3%
Polyunsaturated fat 0.49g 0.113g 3%
Fructose 0g 1.39g 2%
Fats 0.62g 0.22g 1%
Vitamin B3 0.649mg 0.734mg 1%
Vitamin B5 0.266mg 0.225mg 1%
Protein per 100 calories 5.9g 5.9g N/A
Calories per 10 g protein 170kcal 169kcal N/A
Weight per 100 calories 71g 323g N/A
Net carbs 15.55g 4.27g N/A
Sugar 0.37g 3.26g N/A
Sodium 0mg 6mg 0%
Vitamin B6 0.138mg 0.141mg 0%
Saturated fat 0.098g 0.05g 0%
Monounsaturated fat 0.142g 0.01g 0%
Tryptophan 0.1mg 0.019mg 0%
Threonine 0.289mg 0.079mg 0%
Isoleucine 0.387mg 0.066mg 0%
Leucine 0.7mg 0.112mg 0%
Lysine 0.52mg 0.088mg 0%
Methionine 0.111mg 0.022mg 0%
Phenylalanine 0.471mg 0.067mg 0%
Valine 0.504mg 0.09mg 0%
Histidine 0.206mg 0.034mg 0%

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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +349.7%
Contains more FatsFats +181.8%
Contains more CarbsCarbs +273.7%
Contains more WaterWater +41.5%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +1320%
Contains more Poly. FatPolyunsaturated fat +333.6%
Contains less Sat. FatSaturated fat -49%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1650%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Sucrose ~0.36g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.