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  6. Navy beans vs. Soybean raw

Navy beans vs. Soybean raw — In-Depth Nutrition Comparison

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What are the main differences between navy beans and soybean raw?

  • Soybean raw has more iron, copper, manganese, phosphorus, vitamin B2, folate, magnesium, vitamin B1, potassium, and vitamin K than navy beans.
  • Soybean raw's daily need coverage for iron is 167% higher.
  • Navy beans have a higher glycemic index (39) than soybean raw (14).

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

Infographic

Navy beans 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" 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +428.3%
Contains more CalciumCalcium +301.4%
Contains more PotassiumPotassium +362%
Contains more IronIron +565.3%
Contains more CopperCopper +689.5%
Contains more ZincZinc +374.8%
Contains more PhosphorusPhosphorus +388.9%
Contains more ManganeseManganese +377.6%
Contains more SeleniumSelenium +513.8%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B1Vitamin B1 +268.8%
Contains more Vitamin B2Vitamin B2 +1218.2%
Contains more Vitamin B3Vitamin B3 +150.1%
Contains more Vitamin B5Vitamin B5 +198.1%
Contains more Vitamin B6Vitamin B6 +173.2%
Contains more Vitamin KVitamin K +7733.3%
Contains more FolateFolate +167.9%
Contains more CholineCholine +159.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Soybean raw DV% diff.
Iron 2.36mg 15.7mg 167%
Copper 0.21mg 1.658mg 161%
Manganese 0.527mg 2.517mg 87%
Phosphorus 144mg 704mg 80%
Polyunsaturated fat 0.49g 11.255g 72%
Vitamin B2 0.066mg 0.87mg 62%
Folate 140µg 375µg 59%
Protein 8.23g 36.49g 57%
Magnesium 53mg 280mg 54%
Vitamin B1 0.237mg 0.874mg 53%
Potassium 389mg 1797mg 41%
Vitamin K 0.6µg 47µg 39%
Zinc 1.03mg 4.89mg 35%
Fats 0.62g 19.94g 30%
Selenium 2.9µg 17.8µg 27%
Calcium 69mg 277mg 21%
Vitamin B6 0.138mg 0.377mg 18%
Calories 140kcal 446kcal 15%
Saturated fat 0.098g 2.884g 13%
Choline 44.7mg 115.9mg 13%
Monounsaturated fat 0.142g 4.404g 11%
Vitamin B5 0.266mg 0.793mg 11%
Vitamin C 0.9mg 6mg 6%
Vitamin E 0.01mg 0.85mg 6%
Vitamin B3 0.649mg 1.623mg 6%
Starch 15.4g 6%
Fiber 10.5g 9.3g 5%
Carbs 26.05g 30.16g 1%
Net carbs 15.55g 20.86g N/A
Sugar 0.37g 7.33g N/A
Sodium 0mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.1mg 0.591mg 0%
Threonine 0.289mg 1.766mg 0%
Isoleucine 0.387mg 1.971mg 0%
Leucine 0.7mg 3.309mg 0%
Lysine 0.52mg 2.706mg 0%
Methionine 0.111mg 0.547mg 0%
Phenylalanine 0.471mg 2.122mg 0%
Valine 0.504mg 2.029mg 0%
Histidine 0.206mg 1.097mg 0%
Omega-3 - ALA 0.177g N/A

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
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 WaterWater +647.2%
Contains more ProteinProtein +343.4%
Contains more FatsFats +3116.1%
Contains more CarbsCarbs +15.8%
Contains more OtherOther +277.5%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +3001.4%
Contains more Poly. FatPolyunsaturated fat +2196.9%

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 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.