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  6. Navy beans vs. Yardlong beans

Navy beans vs. Yardlong beans — In-Depth Nutrition Comparison

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How are navy beans and yardlong beans different?

  • Navy beans are richer in folate, copper, iron, manganese, vitamin B1, phosphorus, vitamin B6, and zinc, while yardlong beans is higher in vitamin C and vitamin A.
  • Navy beans cover your daily need for folate, 24% more than yardlong beans.
  • Navy beans contain 6 times more vitamin B6 than yardlong beans. Navy beans contain 0.138mg of vitamin B6, while yardlong beans contains 0.024mg.
  • Yardlong beans has a higher glycemic index (86) than navy beans (39).

Beans, navy, mature seeds, cooked, boiled, without salt and Yardlong bean, cooked, boiled, drained, without salt types were used in this article.

Infographic

Navy beans vs Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +26.2%
Contains more CalciumCalcium +56.8%
Contains more PotassiumPotassium +34.1%
Contains more IronIron +140.8%
Contains more CopperCopper +346.8%
Contains more ZincZinc +186.1%
Contains more PhosphorusPhosphorus +152.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +162.2%
Contains more SeleniumSelenium +93.3%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +178.8%
Contains more Vitamin B5Vitamin B5 +421.6%
Contains more Vitamin B6Vitamin B6 +475%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +211.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.63mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Yardlong beans DV% diff.
Fiber 10.5g 42%
Folate 140µg 45µg 24%
Copper 0.21mg 0.047mg 18%
Vitamin C 0.9mg 16.2mg 17%
Iron 2.36mg 0.98mg 17%
Manganese 0.527mg 0.201mg 14%
Vitamin B1 0.237mg 0.085mg 13%
Phosphorus 144mg 57mg 12%
Protein 8.23g 2.53g 11%
Vitamin B6 0.138mg 0.024mg 9%
Choline 44.7mg 8%
Starch 15.4g 6%
Carbs 26.05g 9.18g 6%
Zinc 1.03mg 0.36mg 6%
Calories 140kcal 47kcal 5%
Vitamin B5 0.266mg 0.051mg 4%
Vitamin A 0µg 23µg 3%
Polyunsaturated fat 0.49g 0.042g 3%
Potassium 389mg 290mg 3%
Selenium 2.9µg 1.5µg 3%
Calcium 69mg 44mg 3%
Vitamin B2 0.066mg 0.099mg 3%
Magnesium 53mg 42mg 3%
Fats 0.62g 0.1g 1%
Vitamin K 0.6µg 1%
Net carbs 15.55g 9.18g N/A
Sugar 0.37g N/A
Sodium 0mg 4mg 0%
Vitamin E 0.01mg 0%
Vitamin B3 0.649mg 0.63mg 0%
Saturated fat 0.098g 0.026g 0%
Monounsaturated fat 0.142g 0.009g 0%
Tryptophan 0.1mg 0.029mg 0%
Threonine 0.289mg 0.094mg 0%
Isoleucine 0.387mg 0.135mg 0%
Leucine 0.7mg 0.18mg 0%
Lysine 0.52mg 0.166mg 0%
Methionine 0.111mg 0.036mg 0%
Phenylalanine 0.471mg 0.139mg 0%
Valine 0.504mg 0.146mg 0%
Histidine 0.206mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +225.3%
Contains more FatsFats +520%
Contains more CarbsCarbs +183.8%
Contains more OtherOther +79.2%
Contains more WaterWater +37.1%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +1477.8%
Contains more Poly. FatPolyunsaturated fat +1066.7%
Contains less Sat. FatSaturated fat -73.5%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.