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Navy bean vs Soybean raw - In-Depth Nutrition Comparison

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The main differences between Navy bean and Soybean raw

  • Soybean raw 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 raw 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Navy bean
Navy bean
0
:
8
Soybean raw
Soybean raw
Contains more Calcium +1746.7%
Contains more Iron +713.5%
Contains more Magnesium +177.2%
Contains more Phosphorus +604%
Contains more Potassium +485.3%
Contains less Sodium -84.6%
Contains more Zinc +449.4%
Contains more Copper +365.7%
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Calcium +1746.7%
Contains more Iron +713.5%
Contains more Magnesium +177.2%
Contains more Phosphorus +604%
Contains more Potassium +485.3%
Contains less Sodium -84.6%
Contains more Zinc +449.4%
Contains more Copper +365.7%

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
Navy bean
Navy bean
2
:
8
Soybean raw
Soybean raw
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
Navy bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean
Navy bean
1
:
4
Soybean raw
Soybean raw
Contains more Water +826.8%
Contains more Protein +493.3%
Contains more Fats +2748.6%
Contains more Carbs +131.1%
Contains more Other +412.6%
Navy bean
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Water +826.8%
Contains more Protein +493.3%
Contains more Fats +2748.6%
Contains more Carbs +131.1%
Contains more Other +412.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean
Navy bean
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +8369.2%
Contains more Polyunsaturated fat +2665.4%
Navy bean
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +8369.2%
Contains more Polyunsaturated fat +2665.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy bean Soybean raw Opinion
Net carbs 13.05g 20.86g Soybean raw
Protein 6.15g 36.49g Soybean raw
Fats 0.7g 19.94g Soybean raw
Carbs 13.05g 30.16g Soybean raw
Calories 67kcal 446kcal Soybean raw
Sugar 7.33g Navy bean
Fiber 9.3g Soybean raw
Calcium 15mg 277mg Soybean raw
Iron 1.93mg 15.7mg Soybean raw
Magnesium 101mg 280mg Soybean raw
Phosphorus 100mg 704mg Soybean raw
Potassium 307mg 1797mg Soybean raw
Sodium 13mg 2mg Soybean raw
Zinc 0.89mg 4.89mg Soybean raw
Copper 0.356mg 1.658mg Soybean raw
Vitamin A 4IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 18.8mg 6mg Navy bean
Vitamin B1 0.39mg 0.874mg Soybean raw
Vitamin B2 0.215mg 0.87mg Soybean raw
Vitamin B3 1.22mg 1.623mg Soybean raw
Vitamin B5 0.825mg 0.793mg Navy bean
Vitamin B6 0.191mg 0.377mg Soybean raw
Folate 132µg 375µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.064mg 0.591mg Soybean raw
Threonine 0.258mg 1.766mg Soybean raw
Isoleucine 0.273mg 1.971mg Soybean raw
Leucine 0.442mg 3.309mg Soybean raw
Lysine 0.35mg 2.706mg Soybean raw
Methionine 0.064mg 0.547mg Soybean raw
Phenylalanine 0.31mg 2.122mg Soybean raw
Valine 0.316mg 2.029mg Soybean raw
Histidine 0.172mg 1.097mg Soybean raw
Saturated Fat 0.085g 2.884g Navy bean
Monounsaturated Fat 0.052g 4.404g Soybean raw
Polyunsaturated fat 0.407g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean Soybean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Navy bean
85%
Soybean raw
Minerals Daily Need Coverage Score
45%
Navy bean
252%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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 raw - 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.