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  6. Navy beans vs. Seaweed

Navy beans vs. Seaweed — In-Depth Nutrition Comparison

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Summary of differences between Navy beans and Seaweed

  • Navy beans has more Fiber, Vitamin B1, Phosphorus, Manganese, and Vitamin B6, however, Seaweed is higher in Vitamin K, Magnesium, Folate, and Calcium.
  • Seaweed covers your daily need of Vitamin K 55% more than Navy beans.
  • Navy beans has 69 times more Vitamin B6 than Seaweed. While Navy beans has 0.138mg of Vitamin B6, Seaweed has only 0.002mg.

These are the specific foods used in this comparison Beans, navy, mature seeds, cooked, boiled, without salt and Seaweed, kelp, raw.

Infographic

Navy beans vs Seaweed 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.
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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +337.1%
Contains more CopperCopper +61.5%
Contains more PhosphorusPhosphorus +242.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +163.5%
Contains more SeleniumSelenium +314.3%
Contains more MagnesiumMagnesium +128.3%
Contains more CalciumCalcium +143.5%
Contains more IronIron +20.8%
Contains more ZincZinc +19.4%

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 10% 7% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin B1Vitamin B1 +374%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin B6Vitamin B6 +6800%
Contains more CholineCholine +249.2%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8600%
Contains more Vitamin B2Vitamin B2 +127.3%
Contains more Vitamin B5Vitamin B5 +141.4%
Contains more Vitamin KVitamin K +10900%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +389.9%
Contains more CarbsCarbs +172.2%
Contains more WaterWater +27.8%
Contains more OtherOther +412.4%
~equal in Fats ~0.56g

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
63% 25% 12%
Saturated Fat: Sat. Fat 0.247 g
Monounsaturated Fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated Fat -60.3%
Contains more Mono. FatMonounsaturated Fat +44.9%
Contains more Poly. FatPolyunsaturated fat +942.6%

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 Seaweed
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy beans Seaweed Opinion
Calories 140kcal 43kcal Navy beans
Protein 8.23g 1.68g Navy beans
Fats 0.62g 0.56g Navy beans
Vitamin C 0.9mg 3mg Seaweed
Net carbs 15.55g 8.27g Navy beans
Carbs 26.05g 9.57g Navy beans
Magnesium 53mg 121mg Seaweed
Calcium 69mg 168mg Seaweed
Potassium 389mg 89mg Navy beans
Iron 2.36mg 2.85mg Seaweed
Sugar 0.37g 0.6g Navy beans
Fiber 10.5g 1.3g Navy beans
Copper 0.21mg 0.13mg Navy beans
Zinc 1.03mg 1.23mg Seaweed
Starch 15.4g Navy beans
Phosphorus 144mg 42mg Navy beans
Sodium 0mg 233mg Navy beans
Vitamin A 0IU 116IU Seaweed
Vitamin A 0µg 6µg Seaweed
Vitamin E 0.01mg 0.87mg Seaweed
Manganese 0.527mg 0.2mg Navy beans
Selenium 2.9µg 0.7µg Navy beans
Vitamin B1 0.237mg 0.05mg Navy beans
Vitamin B2 0.066mg 0.15mg Seaweed
Vitamin B3 0.649mg 0.47mg Navy beans
Vitamin B5 0.266mg 0.642mg Seaweed
Vitamin B6 0.138mg 0.002mg Navy beans
Vitamin K 0.6µg 66µg Seaweed
Folate 140µg 180µg Seaweed
Choline 44.7mg 12.8mg Navy beans
Saturated Fat 0.098g 0.247g Navy beans
Monounsaturated Fat 0.142g 0.098g Navy beans
Polyunsaturated fat 0.49g 0.047g Navy beans
Tryptophan 0.1mg 0.048mg Navy beans
Threonine 0.289mg 0.055mg Navy beans
Isoleucine 0.387mg 0.076mg Navy beans
Leucine 0.7mg 0.083mg Navy beans
Lysine 0.52mg 0.082mg Navy beans
Methionine 0.111mg 0.025mg Navy beans
Phenylalanine 0.471mg 0.043mg Navy beans
Valine 0.504mg 0.072mg Navy beans
Histidine 0.206mg 0.024mg Navy beans
Omega-3 - EPA 0g 0.004g Seaweed
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 Seaweed
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
34%
Seaweed
Minerals Daily Need Coverage Score
43%
Navy beans
41%
Seaweed

Comparison summary

Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 39)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $1.3)
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 - 0.23g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 233mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.149g)
Which food is richer in minerals?
?
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.
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.