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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 has more Fiber, Folate, Iron, Copper, Phosphorus, Manganese, Vitamin B1, and Zinc, 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 Zinc than Navy beans. Navy beans has 1.03mg of Zinc, while Green bean raw has 0.24mg.

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

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.
Contains more Calcium +86.5%
Contains more Iron +129.1%
Contains more Magnesium +112%
Contains more Phosphorus +278.9%
Contains more Potassium +84.4%
Contains less Sodium -100%
Contains more Zinc +329.2%
Contains more Copper +204.3%
Contains more Manganese +144%
Contains more Selenium +383.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Contains more Calcium +86.5%
Contains more Iron +129.1%
Contains more Magnesium +112%
Contains more Phosphorus +278.9%
Contains more Potassium +84.4%
Contains less Sodium -100%
Contains more Zinc +329.2%
Contains more Copper +204.3%
Contains more Manganese +144%
Contains more Selenium +383.3%

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.
:
Contains more Vitamin B1 +189%
Contains more Vitamin B5 +18.2%
Contains more Folate +324.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +4000%
Contains more Vitamin C +1255.6%
Contains more Vitamin B2 +57.6%
Contains more Vitamin B3 +13.1%
Contains more Vitamin K +7066.7%
Equal in Vitamin B6 - 0.141
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin B1 +189%
Contains more Vitamin B5 +18.2%
Contains more Folate +324.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +4000%
Contains more Vitamin C +1255.6%
Contains more Vitamin B2 +57.6%
Contains more Vitamin B3 +13.1%
Contains more Vitamin K +7066.7%
Equal in Vitamin B6 - 0.141

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +349.7%
Contains more Fats +181.8%
Contains more Carbs +273.7%
Contains more Other +95.5%
Contains more Water +41.5%
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 Protein +349.7%
Contains more Fats +181.8%
Contains more Carbs +273.7%
Contains more Other +95.5%
Contains more Water +41.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1320%
Contains more Polyunsaturated fat +333.6%
Contains less Saturated Fat -49%
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +1320%
Contains more Polyunsaturated fat +333.6%
Contains less Saturated Fat -49%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +1650%
Contains more Glucose +∞%
Contains more Fructose +∞%
Equal in Sucrose - 0.36
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 Starch +1650%
Contains more Glucose +∞%
Contains more Fructose +∞%
Equal in Sucrose - 0.36

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 bean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Navy beans Green bean raw Opinion
Net carbs 15.55g 4.27g Navy beans
Protein 8.23g 1.83g Navy beans
Fats 0.62g 0.22g Navy beans
Carbs 26.05g 6.97g Navy beans
Calories 140kcal 31kcal Navy beans
Starch 15.4g 0.88g Navy beans
Fructose 0g 1.39g Green bean raw
Sugar 0.37g 3.26g Navy beans
Fiber 10.5g 2.7g Navy beans
Calcium 69mg 37mg Navy beans
Iron 2.36mg 1.03mg Navy beans
Magnesium 53mg 25mg Navy beans
Phosphorus 144mg 38mg Navy beans
Potassium 389mg 211mg Navy beans
Sodium 0mg 6mg Navy beans
Zinc 1.03mg 0.24mg Navy beans
Copper 0.21mg 0.069mg Navy beans
Manganese 0.527mg 0.216mg Navy beans
Selenium 2.9µg 0.6µg Navy beans
Vitamin A 0IU 690IU Green bean raw
Vitamin A RAE 0µg 35µg Green bean raw
Vitamin E 0.01mg 0.41mg Green bean raw
Vitamin C 0.9mg 12.2mg Green bean raw
Vitamin B1 0.237mg 0.082mg Navy beans
Vitamin B2 0.066mg 0.104mg Green bean raw
Vitamin B3 0.649mg 0.734mg Green bean raw
Vitamin B5 0.266mg 0.225mg Navy beans
Vitamin B6 0.138mg 0.141mg Green bean raw
Folate 140µg 33µg Navy beans
Vitamin K 0.6µg 43µg Green bean raw
Tryptophan 0.1mg 0.019mg Navy beans
Threonine 0.289mg 0.079mg Navy beans
Isoleucine 0.387mg 0.066mg Navy beans
Leucine 0.7mg 0.112mg Navy beans
Lysine 0.52mg 0.088mg Navy beans
Methionine 0.111mg 0.022mg Navy beans
Phenylalanine 0.471mg 0.067mg Navy beans
Valine 0.504mg 0.09mg Navy beans
Histidine 0.206mg 0.034mg Navy beans
Saturated Fat 0.098g 0.05g Green bean raw
Monounsaturated Fat 0.142g 0.01g Navy beans
Polyunsaturated fat 0.49g 0.113g 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 bean raw
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 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
20%
Navy beans
27%
Green bean raw
Minerals Daily Need Coverage Score
43%
Navy beans
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 2.89g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
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 bean raw
Green bean raw is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins

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.