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

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How are Navy beans and Yardlong beans different?

  • Navy beans is richer in Folate, Copper, Iron, Manganese, Vitamin B1, Phosphorus, Vitamin B6, and Zinc, while Yardlong beans is higher in Vitamin C.
  • Navy beans covers your daily need of Folate 24% more than Yardlong beans.
  • Navy beans contains 6 times more Vitamin B6 than Yardlong beans. Navy beans contains 0.138mg of Vitamin B6, while Yardlong beans contains 0.024mg.

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.
Contains more Calcium +56.8%
Contains more Iron +140.8%
Contains more Magnesium +26.2%
Contains more Phosphorus +152.6%
Contains more Potassium +34.1%
Contains less Sodium -100%
Contains more Zinc +186.1%
Contains more Copper +346.8%
Contains more Manganese +162.2%
Contains more Selenium +93.3%
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 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +56.8%
Contains more Iron +140.8%
Contains more Magnesium +26.2%
Contains more Phosphorus +152.6%
Contains more Potassium +34.1%
Contains less Sodium -100%
Contains more Zinc +186.1%
Contains more Copper +346.8%
Contains more Manganese +162.2%
Contains more Selenium +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.
:
Contains more Vitamin B1 +178.8%
Contains more Vitamin B5 +421.6%
Contains more Vitamin B6 +475%
Contains more Folate +211.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +1700%
Contains more Vitamin B2 +50%
Equal in Vitamin B3 - 0.63
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 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0% 0%
Contains more Vitamin B1 +178.8%
Contains more Vitamin B5 +421.6%
Contains more Vitamin B6 +475%
Contains more Folate +211.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +1700%
Contains more Vitamin B2 +50%
Equal in Vitamin B3 - 0.63

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +225.3%
Contains more Fats +520%
Contains more Carbs +183.8%
Contains more Other +79.2%
Contains more Water +37.1%
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 Protein +225.3%
Contains more Fats +520%
Contains more Carbs +183.8%
Contains more Other +79.2%
Contains more Water +37.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1477.8%
Contains more Polyunsaturated fat +1066.7%
Contains less Saturated Fat -73.5%
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +1477.8%
Contains more Polyunsaturated fat +1066.7%
Contains less Saturated Fat -73.5%

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

All nutrients comparison - raw data values

Nutrient Navy beans Yardlong beans Opinion
Net carbs 15.55g 9.18g Navy beans
Protein 8.23g 2.53g Navy beans
Fats 0.62g 0.1g Navy beans
Carbs 26.05g 9.18g Navy beans
Calories 140kcal 47kcal Navy beans
Starch 15.4g Navy beans
Sugar 0.37g Yardlong beans
Fiber 10.5g Navy beans
Calcium 69mg 44mg Navy beans
Iron 2.36mg 0.98mg Navy beans
Magnesium 53mg 42mg Navy beans
Phosphorus 144mg 57mg Navy beans
Potassium 389mg 290mg Navy beans
Sodium 0mg 4mg Navy beans
Zinc 1.03mg 0.36mg Navy beans
Copper 0.21mg 0.047mg Navy beans
Manganese 0.527mg 0.201mg Navy beans
Selenium 2.9µg 1.5µg Navy beans
Vitamin A 0IU 450IU Yardlong beans
Vitamin A RAE 0µg 23µg Yardlong beans
Vitamin E 0.01mg Navy beans
Vitamin C 0.9mg 16.2mg Yardlong beans
Vitamin B1 0.237mg 0.085mg Navy beans
Vitamin B2 0.066mg 0.099mg Yardlong beans
Vitamin B3 0.649mg 0.63mg Navy beans
Vitamin B5 0.266mg 0.051mg Navy beans
Vitamin B6 0.138mg 0.024mg Navy beans
Folate 140µg 45µg Navy beans
Choline 44.7mg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.1mg 0.029mg Navy beans
Threonine 0.289mg 0.094mg Navy beans
Isoleucine 0.387mg 0.135mg Navy beans
Leucine 0.7mg 0.18mg Navy beans
Lysine 0.52mg 0.166mg Navy beans
Methionine 0.111mg 0.036mg Navy beans
Phenylalanine 0.471mg 0.139mg Navy beans
Valine 0.504mg 0.146mg Navy beans
Histidine 0.206mg 0.082mg Navy beans
Saturated Fat 0.098g 0.026g Yardlong beans
Monounsaturated Fat 0.142g 0.009g Navy beans
Polyunsaturated fat 0.49g 0.042g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Yardlong beans
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
14%
Yardlong beans
Minerals Daily Need Coverage Score
43%
Navy beans
19%
Yardlong beans

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 0.37g)
Which food is lower in Saturated Fat?
Yardlong beans
Yardlong beans is lower in Saturated Fat (difference - 0.072g)
Which food is cheaper?
Yardlong beans
Yardlong beans is cheaper (difference - $1.3)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 47)
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. 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.