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  6. Navy beans vs. Soybean

Navy beans vs. Soybean — In-Depth Nutrition Comparison

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What are the differences between Navy beans and Soybean?

  • Navy beans is higher in Folate, and Fiber, however, Soybean is richer in Iron, Copper, Vitamin B2, Vitamin K, Phosphorus, Manganese, Selenium, and Magnesium.
  • Soybean's daily need coverage for Iron is 35% more.
  • Soybean contains 3 times less Folate than Navy beans. Navy beans contains 140µg of Folate, while Soybean contains 54µg.

We used Beans, navy, mature seeds, cooked, boiled, without salt and Soybeans, mature cooked, boiled, without salt types in this article.

Infographic

Navy beans vs Soybean 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.
Navy beans
Navy beans
1
:
9
Soybean
Soybean
Contains less Sodium -100%
Contains more Calcium +47.8%
Contains more Iron +117.8%
Contains more Magnesium +62.3%
Contains more Phosphorus +70.1%
Contains more Potassium +32.4%
Contains more Zinc +11.7%
Contains more Copper +93.8%
Contains more Manganese +56.4%
Contains more Selenium +151.7%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains less Sodium -100%
Contains more Calcium +47.8%
Contains more Iron +117.8%
Contains more Magnesium +62.3%
Contains more Phosphorus +70.1%
Contains more Potassium +32.4%
Contains more Zinc +11.7%
Contains more Copper +93.8%
Contains more Manganese +56.4%
Contains more Selenium +151.7%

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
Navy beans
4
:
6
Soybean
Soybean
Contains more Vitamin B1 +52.9%
Contains more Vitamin B3 +62.7%
Contains more Vitamin B5 +48.6%
Contains more Folate +159.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +3400%
Contains more Vitamin C +88.9%
Contains more Vitamin B2 +331.8%
Contains more Vitamin B6 +69.6%
Contains more Vitamin K +3100%
Navy beans
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%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B3 +62.7%
Contains more Vitamin B5 +48.6%
Contains more Folate +159.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +3400%
Contains more Vitamin C +88.9%
Contains more Vitamin B2 +331.8%
Contains more Vitamin B6 +69.6%
Contains more Vitamin K +3100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
2
:
3
Soybean
Soybean
Contains more Carbs +211.6%
Contains more Protein +121.3%
Contains more Fats +1346.8%
Contains more Other +48.1%
Equal in Water - 62.55
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Carbs +211.6%
Contains more Protein +121.3%
Contains more Fats +1346.8%
Contains more Other +48.1%
Equal in Water - 62.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
1
:
2
Soybean
Soybean
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +1295.1%
Contains more Polyunsaturated fat +933.5%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +1295.1%
Contains more Polyunsaturated fat +933.5%

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

All nutrients comparison - raw data values

Nutrient Navy beans Soybean Opinion
Net carbs 15.55g 2.36g Navy beans
Protein 8.23g 18.21g Soybean
Fats 0.62g 8.97g Soybean
Carbs 26.05g 8.36g Navy beans
Calories 140kcal 172kcal Soybean
Starch 15.4g Navy beans
Sugar 0.37g 3g Navy beans
Fiber 10.5g 6g Navy beans
Calcium 69mg 102mg Soybean
Iron 2.36mg 5.14mg Soybean
Magnesium 53mg 86mg Soybean
Phosphorus 144mg 245mg Soybean
Potassium 389mg 515mg Soybean
Sodium 0mg 1mg Navy beans
Zinc 1.03mg 1.15mg Soybean
Copper 0.21mg 0.407mg Soybean
Manganese 0.527mg 0.824mg Soybean
Selenium 2.9µg 7.3µg Soybean
Vitamin A 0IU 9IU Soybean
Vitamin E 0.01mg 0.35mg Soybean
Vitamin C 0.9mg 1.7mg Soybean
Vitamin B1 0.237mg 0.155mg Navy beans
Vitamin B2 0.066mg 0.285mg Soybean
Vitamin B3 0.649mg 0.399mg Navy beans
Vitamin B5 0.266mg 0.179mg Navy beans
Vitamin B6 0.138mg 0.234mg Soybean
Folate 140µg 54µg Navy beans
Vitamin K 0.6µg 19.2µg Soybean
Tryptophan 0.1mg 0.242mg Soybean
Threonine 0.289mg 0.723mg Soybean
Isoleucine 0.387mg 0.807mg Soybean
Leucine 0.7mg 1.355mg Soybean
Lysine 0.52mg 1.108mg Soybean
Methionine 0.111mg 0.224mg Soybean
Phenylalanine 0.471mg 0.869mg Soybean
Valine 0.504mg 0.831mg Soybean
Histidine 0.206mg 0.449mg Soybean
Saturated Fat 0.098g 1.297g Navy beans
Monounsaturated Fat 0.142g 1.981g Soybean
Polyunsaturated fat 0.49g 5.064g Soybean
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 Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Navy beans
23%
Soybean
Minerals Daily Need Coverage Score
43%
Navy beans
75%
Soybean

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 2.63g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 1.199g)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $2.1)
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.