Navy beans vs. Great northern beans — Health Impact and Nutrition Comparison

Calories

Compared to navy beans, great Northern beans have fewer calories. A hundred grams of great Northern beans provide 118 calories, whereas navy beans contain 140 calories.

Protein

Great Northern and navy beans are equal in protein content. A hundred grams of great Northern beans contain 8.33g of protein. Navy beans contain 8.23g of protein per hundred grams. 

Fats

Compared to navy beans, great northern beans contain more fats. A hundred grams of navy beans contain 0.62g, whereas great northern beans provide 0.45g. Navy beans are high in monounsaturated and polyunsaturated fats, whereas great northern beans provide more saturated fats.

Navy beans contain more omega-3 and omega-6 fatty acids. Navy beans provide 0.18g and 0,14g of omega-3 and omega-6, respectively.

Great Northern beans, on the other hand, have 0,09g omega-3 and 0,1g omega-6.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Navy beans

3

Saturated Fat: Sat. Fat 0.098 g

Monounsaturated Fat: Mono. Fat 0.142 g

Polyunsaturated fat: Poly. Fat 0.49 g

Great northern beans

0

Saturated Fat: Sat. Fat 0.14 g

Monounsaturated Fat: Mono. Fat 0.021 g

Polyunsaturated fat: Poly. Fat 0.187 g

Contains less Sat. FatSaturated Fat	-30%
Contains more Mono. FatMonounsaturated Fat	+576.2%
Contains more Poly. FatPolyunsaturated fat	+162%

Carbohydrates

Compared to great Northern beans, navy beans are high in net carbs and dietary fiber.

100g of great northern beans contain  21.09g of carbohydrates, of which 7g are dietary fiber and 14.09g are net carbs.

100g of navy beans contain 26.05g of carbohydrates, of which 10.5g are dietary fiber and 15.55g are net carbs.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Navy beans

2

Starch: 15.4 g

Sucrose: 0.37 g

Glucose: 0 g

Fructose: 0 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Great northern beans

0

Contains more StarchStarch	+∞%
Contains more SucroseSucrose	+∞%

~equal in Glucose ~

~equal in Fructose ~

~equal in Lactose ~

~equal in Maltose ~

~equal in Galactose ~

Vitamins

Great Northern beans are high in vitamins C and A. Navy beans, on the other hand, are high in vitamins B1, B6, and folate.

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.

Navy beans

7

Great northern beans

2

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+50%
Contains more Vitamin B2Vitamin B2	+11.9%
Contains more Vitamin B6Vitamin B6	+17.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+37.3%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+44.4%
Contains more Vitamin AVitamin A	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.681mg

~equal in Vitamin B5 ~0.266mg

~equal in Vitamin B12 ~0µg

Minerals

Great Northern beans are high in phosphorus and selenium. Navy beans, on the other hand, are slightly higher in iron and zinc.

 Moreover, navy beans contain more choline and less sodium. The choline content in navy beans per hundred grams is 44.7mg. Great Northern beans provide 2mg of sodium, whereas navy beans 0mg. 

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.

Navy beans

2

Great northern beans

3

Contains more ZincZinc	+17%
Contains less SodiumSodium	-100%

Contains more CopperCopper	+17.6%
Contains more PhosphorusPhosphorus	+14.6%
Contains more SeleniumSelenium	+41.4%

~equal in Magnesium ~50mg

~equal in Calcium ~68mg

~equal in Potassium ~391mg

~equal in Iron ~2.13mg

~equal in Manganese ~0.518mg

Acidity

The quantity of acid or base created by foods inside the body is known as the PRAL or potential renal acid load. Great Northern beans have a PRAL level of -0.2. The PRAL level of navy beans is -1.1. Both are alkaline.

Cardiovascular Health

Navy beans contain more fiber than great Northern beans. Fiber-enriched food consumption may lower the risk of coronary heart disease, hypertension, and stroke(2).

Great Northern and navy beans may also decrease LDL cholesterol(2). According to the study, great northern beans may lower plasma and liver cholesterol(3).

Diabetes

When ingested alone, as part of a low GI or fiber-rich diet, beans promote low-glycemic response and enhance postprandial glycemic response and glycated hemoglobin (HbA1c) outcomes in Type 2 diabetes. Great Northern and navy beans may aid in managing hyperglycemia and dyslipidemia(1).

  Digestive Health

Great Northern and Navy beans are plant-based and provide some bioactive compounds. These phytochemicals may improve low-grade inflammation and gut microbiome(1).

In addition, high fiber consumption helps with gastrointestinal problems, including gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids(2).

Cancer

Increased daily consumption of common beans may lower the risk of colon cancer. Beans are high in bioactive compounds that exhibit anti-proliferative activity. They may induce apoptosis and cell cycle arrest(4).

Studies indicate that consuming more legumes, such as navy beans, may reduce the incidence of colorectal cancer(5).