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  6. Navy beans vs. Spaghetti

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.
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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +194.4%
Contains more CalciumCalcium +885.7%
Contains more PotassiumPotassium +784.1%
Contains more IronIron +372%
Contains more CopperCopper +110%
Contains more ZincZinc +102%
Contains more PhosphorusPhosphorus +148.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +63.7%
Contains more SeleniumSelenium +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.
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 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1085%
Contains more Vitamin B2Vitamin B2 +230%
Contains more Vitamin B3Vitamin B3 +62.3%
Contains more Vitamin B5Vitamin B5 +137.5%
Contains more Vitamin B6Vitamin B6 +181.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1900%
Contains more CholineCholine +598.4%
Contains more Vitamin EVitamin E +500%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 ProteinProtein +41.9%
Contains more OtherOther +360.7%
Contains more FatsFats +50%
Contains more CarbsCarbs +18.5%
~equal in Water ~62.13g

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
28% 21% 52%
Saturated Fat: Sat. Fat 0.176 g
Monounsaturated Fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains less Sat. FatSaturated Fat -44.3%
Contains more Poly. FatPolyunsaturated fat +50.3%
~equal in Monounsaturated Fat ~0.131g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 SucroseSucrose +311.1%
Contains more StarchStarch +68.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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
Calories 140kcal 158kcal Spaghetti
Protein 8.23g 5.8g Navy beans
Fats 0.62g 0.93g Spaghetti
Vitamin C 0.9mg 0mg Navy beans
Net carbs 15.55g 29.06g Spaghetti
Carbs 26.05g 30.86g Spaghetti
Magnesium 53mg 18mg Navy beans
Calcium 69mg 7mg Navy beans
Potassium 389mg 44mg Navy beans
Iron 2.36mg 0.5mg Navy beans
Sugar 0.37g 0.56g Navy beans
Fiber 10.5g 1.8g Navy beans
Copper 0.21mg 0.1mg Navy beans
Zinc 1.03mg 0.51mg Navy beans
Starch 15.4g 26.01g Spaghetti
Phosphorus 144mg 58mg Navy beans
Sodium 0mg 1mg Navy beans
Vitamin E 0.01mg 0.06mg Spaghetti
Manganese 0.527mg 0.322mg Navy beans
Selenium 2.9µg 26.4µg Spaghetti
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
Vitamin K 0.6µg 0µg Navy beans
Folate 140µg 7µg Navy beans
Choline 44.7mg 6.4mg 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
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
Fructose 0g 0.03g Spaghetti
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 Calories diet ok
Low Fats diet ok
Low Carbs 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 Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
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 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.