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Navy beans vs. Spaghetti — In-Depth Nutrition Comparison

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How are Navy beans and Spaghetti different?

  • Navy beans is higher in Fiber, Folate, Iron, Vitamin B1, Phosphorus, Copper, Potassium, Manganese, and Magnesium, however, Spaghetti is richer in Selenium.
  • Daily need coverage for Selenium from Spaghetti is 43% higher.
  • Navy beans contains 20 times more Folate than Spaghetti. While Navy beans contains 140µg of Folate, Spaghetti contains only 7µg.

Beans, navy, mature seeds, cooked, boiled, without salt and Pasta, cooked, unenriched, without added salt are the varieties used in this article.

Infographic

Navy beans vs Spaghetti 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.
Contains more Calcium +885.7%
Contains more Iron +372%
Contains more Magnesium +194.4%
Contains more Phosphorus +148.3%
Contains more Potassium +784.1%
Contains less Sodium -100%
Contains more Zinc +102%
Contains more Copper +110%
Contains more Manganese +63.7%
Contains more Selenium +810.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Contains more Calcium +885.7%
Contains more Iron +372%
Contains more Magnesium +194.4%
Contains more Phosphorus +148.3%
Contains more Potassium +784.1%
Contains less Sodium -100%
Contains more Zinc +102%
Contains more Copper +110%
Contains more Manganese +63.7%
Contains more Selenium +810.3%

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1085%
Contains more Vitamin B2 +230%
Contains more Vitamin B3 +62.3%
Contains more Vitamin B5 +137.5%
Contains more Vitamin B6 +181.6%
Contains more Folate +1900%
Contains more Choline +598.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 25% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 4% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1085%
Contains more Vitamin B2 +230%
Contains more Vitamin B3 +62.3%
Contains more Vitamin B5 +137.5%
Contains more Vitamin B6 +181.6%
Contains more Folate +1900%
Contains more Choline +598.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +41.9%
Contains more Other +360.7%
Contains more Fats +50%
Contains more Carbs +18.5%
Equal in Water - 62.13
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more Protein +41.9%
Contains more Other +360.7%
Contains more Fats +50%
Contains more Carbs +18.5%
Equal in Water - 62.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -44.3%
Contains more Polyunsaturated fat +50.3%
Equal in Monounsaturated Fat - 0.131
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains less Saturated Fat -44.3%
Contains more Polyunsaturated fat +50.3%
Equal in Monounsaturated Fat - 0.131

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +311.1%
Contains more Starch +68.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Contains more Sucrose +311.1%
Contains more Starch +68.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

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

All nutrients comparison - raw data values

Nutrient Navy beans Spaghetti Opinion
Net carbs 15.55g 29.06g Spaghetti
Protein 8.23g 5.8g Navy beans
Fats 0.62g 0.93g Spaghetti
Carbs 26.05g 30.86g Spaghetti
Calories 140kcal 158kcal Spaghetti
Starch 15.4g 26.01g Spaghetti
Fructose 0g 0.03g Spaghetti
Sugar 0.37g 0.56g Navy beans
Fiber 10.5g 1.8g Navy beans
Calcium 69mg 7mg Navy beans
Iron 2.36mg 0.5mg Navy beans
Magnesium 53mg 18mg Navy beans
Phosphorus 144mg 58mg Navy beans
Potassium 389mg 44mg Navy beans
Sodium 0mg 1mg Navy beans
Zinc 1.03mg 0.51mg Navy beans
Copper 0.21mg 0.1mg Navy beans
Manganese 0.527mg 0.322mg Navy beans
Selenium 2.9µg 26.4µg Spaghetti
Vitamin E 0.01mg 0.06mg Spaghetti
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.02mg Navy beans
Vitamin B2 0.066mg 0.02mg Navy beans
Vitamin B3 0.649mg 0.4mg Navy beans
Vitamin B5 0.266mg 0.112mg Navy beans
Vitamin B6 0.138mg 0.049mg Navy beans
Folate 140µg 7µg Navy beans
Choline 44.7mg 6.4mg Navy beans
Vitamin K 0.6µg 0µg Navy beans
Tryptophan 0.1mg 0.083mg Navy beans
Threonine 0.289mg 0.206mg Navy beans
Isoleucine 0.387mg 0.228mg Navy beans
Leucine 0.7mg 0.44mg Navy beans
Lysine 0.52mg 0.133mg Navy beans
Methionine 0.111mg 0.065mg Navy beans
Phenylalanine 0.471mg 0.297mg Navy beans
Valine 0.504mg 0.262mg Navy beans
Histidine 0.206mg 0.132mg Navy beans
Saturated Fat 0.098g 0.176g Navy beans
Monounsaturated Fat 0.142g 0.131g Navy beans
Polyunsaturated fat 0.49g 0.326g Navy beans
Omega-3 - ALA 0.177g 0.024g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Spaghetti
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
21%
Navy beans
3%
Spaghetti
Minerals Daily Need Coverage Score
43%
Navy beans
30%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 0.19g)
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 - 0.078g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 10)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.3)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.