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Navy bean vs Soybean - In-Depth Nutrition Comparison

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The main differences between Navy bean and Soybean

  • Soybean is richer than Navy bean in Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B2, Potassium, Magnesium, Vitamin B1 and Zinc.
  • Daily need coverage for Iron from Soybean is 172% higher.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Soybeans, mature seeds, raw.

Infographic

Navy bean vs Soybean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +713.5%
Contains more Calcium +1746.7%
Contains more Potassium +485.3%
Contains more Magnesium +177.2%
Contains more Copper +365.7%
Contains more Zinc +449.4%
Contains more Phosphorus +604%
Contains less Sodium -84.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Contains more Iron +713.5%
Contains more Calcium +1746.7%
Contains more Potassium +485.3%
Contains more Magnesium +177.2%
Contains more Copper +365.7%
Contains more Zinc +449.4%
Contains more Phosphorus +604%
Contains less Sodium -84.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +213.3%
Contains more Vitamin A +450%
Contains more Vitamin B1 +124.1%
Contains more Vitamin B2 +304.7%
Contains more Vitamin B3 +33%
Contains more Vitamin B6 +97.4%
Contains more Folate +184.1%
Equal in Vitamin B5 - 0.793
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Contains more Vitamin C +213.3%
Contains more Vitamin A +450%
Contains more Vitamin B1 +124.1%
Contains more Vitamin B2 +304.7%
Contains more Vitamin B3 +33%
Contains more Vitamin B6 +97.4%
Contains more Folate +184.1%
Equal in Vitamin B5 - 0.793

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Navy bean
85
Soybean
Mineral Summary Score
45
Navy bean
252
Soybean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
37%
Navy bean
219%
Soybean
Carbohydrates
13%
Navy bean
30%
Soybean
Fats
3%
Navy bean
92%
Soybean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Navy bean Soybean
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Navy bean Soybean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food contains less Sugars?
Navy bean
Navy bean contains less Sugars (difference - 7.33g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 2.799g)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Navy bean Soybean Opinion
Calories 67 446 Soybean
Protein 6.15 36.49 Soybean
Fats 0.7 19.94 Soybean
Vitamin C 18.8 6 Navy bean
Carbs 13.05 30.16 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 15.7 Soybean
Calcium 15 277 Soybean
Potassium 307 1797 Soybean
Magnesium 101 280 Soybean
Sugars 7.33 Navy bean
Fiber 9.3 Soybean
Copper 0.356 1.658 Soybean
Zinc 0.89 4.89 Soybean
Starch
Phosphorus 100 704 Soybean
Sodium 13 2 Soybean
Vitamin A 4 22 Soybean
Vitamin E 0.85 Soybean
Vitamin D 0 0
Vitamin B1 0.39 0.874 Soybean
Vitamin B2 0.215 0.87 Soybean
Vitamin B3 1.22 1.623 Soybean
Vitamin B5 0.825 0.793 Navy bean
Vitamin B6 0.191 0.377 Soybean
Vitamin B12 0 0
Vitamin K 47 Soybean
Folate 132 375 Soybean
Trans Fat 0 0
Saturated Fat 0.085 2.884 Navy bean
Monounsaturated Fat 0.052 4.404 Soybean
Polyunsaturated fat 0.407 11.255 Soybean
Tryptophan 0.064 0.591 Soybean
Threonine 0.258 1.766 Soybean
Isoleucine 0.273 1.971 Soybean
Leucine 0.442 3.309 Soybean
Lysine 0.35 2.706 Soybean
Methionine 0.064 0.547 Soybean
Phenylalanine 0.31 2.122 Soybean
Valine 0.316 2.029 Soybean
Histidine 0.172 1.097 Soybean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.