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Green bean vs. Navy beans — Health Impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on May 19, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Green bean
vs
Navy beans

Summary

Navy beans provide several positive health impacts. Navy beans are richer in proteins, fibers, vitamin B1, B6, and folate, and it has a richer mineral composition. Navy beans are higher in carbs and calories. In comparison, green beans are richer in vitamins A, C, and K.

Introduction

This article is a comparison between 2 types of beans, navy beans and green beans. Navy beans are also known as haricot, and they are legumes, whereas green beans are pods.

We will focus mainly on the difference in their nutritional content and health impacts.

Nutritional content comparison

In this section, we will be considering 100g of each bean. They are both in cooked form. 

Calories

 Navy beans are higher in calories compared to green beans. Navy beans contain 4 times more calories than green beans. 

Glycemic index

Green beans have a lower glycemic index compared to navy beans. Navy beans have double the glycemic index of green beans.

Carbs

Navy beans are significantly higher in carbs compared to green beans. Navy beans contain 26g of carbs per 100g. In comparison, green beans contain 8g of carbs.

Fibers

Navy beans are richer in fiber compared to green beans. Navy beans contain about 10.5g per 100g, whereas green beans contain 3.2g.

Protein

Navy beans are richer in proteins compared to green beans. Navy beans contain 8g of protein per 100g; in comparison, green beans contain 1.9g.

Fats

Their fat content is negligible. They contain less than 1g.

Minerals

Navy beans are richer in copper, zinc, phosphorus, potassium, magnesium, manganese, and iron.

Navy beans have a richer and more versatile mineral profile than green beans.

In the diagram below, we can visualize their distribution.

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 +263.1%
Contains more Magnesium +194.4%
Contains more Phosphorus +396.6%
Contains more Potassium +166.4%
Contains less Sodium -100%
Contains more Zinc +312%
Contains more Copper +268.4%
Contains more Manganese +84.9%
Contains more Selenium +1350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Calcium +56.8%
Contains more Iron +263.1%
Contains more Magnesium +194.4%
Contains more Phosphorus +396.6%
Contains more Potassium +166.4%
Contains less Sodium -100%
Contains more Zinc +312%
Contains more Copper +268.4%
Contains more Manganese +84.9%
Contains more Selenium +1350%

Vitamins

Navy beans are richer in all B1, B6, and folate. In comparison, green beans are richer in vitamin A,C and K.

In the diagram below, we can visualize their distribution.

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 A +∞%
Contains more Vitamin E +4500%
Contains more Vitamin C +977.8%
Contains more Vitamin B2 +47%
Contains more Vitamin K +7883.3%
Contains more Vitamin B1 +220.3%
Contains more Vitamin B5 +259.5%
Contains more Vitamin B6 +146.4%
Contains more Folate +324.2%
Equal in Vitamin B3 - 0.649
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +4500%
Contains more Vitamin C +977.8%
Contains more Vitamin B2 +47%
Contains more Vitamin K +7883.3%
Contains more Vitamin B1 +220.3%
Contains more Vitamin B5 +259.5%
Contains more Vitamin B6 +146.4%
Contains more Folate +324.2%
Equal in Vitamin B3 - 0.649

Health impacts

The health impact section will focus on these foods' different health impacts. We will be focusing on the differences rather than the common points.

Navy beans have a rich mineral profile that provides several health benefits.

Navy beans reduce the risk of developing iron-deficiency anemia since they are richer in iron. (1)

Copper in navy beans positively impacts bone health and overall metabolism. (2) (3)

The vitamin C content of navy beans has antioxidative properties and reduces damage caused by oxidative stress. (4)

Gut health

Navy beans are rich in fiber which has positive effects on gastrointestinal health. It may decrease the risk of diverticulosis and improve gut microbiota and overall health. (5)

Cardiovascular health and metabolism

Green beans are richer in vitamin K, which provides several health benefits, such as decreasing cardiovascular mortality risks and reducing arterial calcifications. In addition to the cardiovascular benefits, it reduces the risks of diabetes development and osteoporosis. However, vitamin K intake should be monitored while taking anticoagulant medications. (6)(7)(8)

In parallel, the consumption of navy beans that are richer in fiber is linked with decreased risks of diabetes and cardiovascular diseases. (5)

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: May 19, 2023
Medically reviewed by Arpi Gasparyan

Infographic

Green bean vs Navy beans infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +39.8%
Contains more Protein +335.4%
Contains more Fats +121.4%
Contains more Carbs +230.6%
Contains more Other +76.7%
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Water +39.8%
Contains more Protein +335.4%
Contains more Fats +121.4%
Contains more Carbs +230.6%
Contains more Other +76.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -34.7%
Contains more Monounsaturated Fat +1190.9%
Contains more Polyunsaturated fat +237.9%
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains less Saturated Fat -34.7%
Contains more Monounsaturated Fat +1190.9%
Contains more Polyunsaturated fat +237.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean Navy beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Green bean Navy beans Opinion
Net carbs 4.68g 15.55g Navy beans
Protein 1.89g 8.23g Navy beans
Fats 0.28g 0.62g Navy beans
Carbs 7.88g 26.05g Navy beans
Calories 35kcal 140kcal Navy beans
Starch 15.4g Navy beans
Sugar 3.63g 0.37g Navy beans
Fiber 3.2g 10.5g Navy beans
Calcium 44mg 69mg Navy beans
Iron 0.65mg 2.36mg Navy beans
Magnesium 18mg 53mg Navy beans
Phosphorus 29mg 144mg Navy beans
Potassium 146mg 389mg Navy beans
Sodium 1mg 0mg Navy beans
Zinc 0.25mg 1.03mg Navy beans
Copper 0.057mg 0.21mg Navy beans
Manganese 0.285mg 0.527mg Navy beans
Selenium 0.2µg 2.9µg Navy beans
Vitamin A 633IU 0IU Green bean
Vitamin A RAE 32µg 0µg Green bean
Vitamin E 0.46mg 0.01mg Green bean
Vitamin C 9.7mg 0.9mg Green bean
Vitamin B1 0.074mg 0.237mg Navy beans
Vitamin B2 0.097mg 0.066mg Green bean
Vitamin B3 0.614mg 0.649mg Navy beans
Vitamin B5 0.074mg 0.266mg Navy beans
Vitamin B6 0.056mg 0.138mg Navy beans
Folate 33µg 140µg Navy beans
Vitamin K 47.9µg 0.6µg Green bean
Tryptophan 0.02mg 0.1mg Navy beans
Threonine 0.082mg 0.289mg Navy beans
Isoleucine 0.069mg 0.387mg Navy beans
Leucine 0.116mg 0.7mg Navy beans
Lysine 0.091mg 0.52mg Navy beans
Methionine 0.023mg 0.111mg Navy beans
Phenylalanine 0.069mg 0.471mg Navy beans
Valine 0.093mg 0.504mg Navy beans
Histidine 0.035mg 0.206mg Navy beans
Saturated Fat 0.064g 0.098g Green bean
Monounsaturated Fat 0.011g 0.142g Navy beans
Polyunsaturated fat 0.145g 0.49g 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
Green bean Navy beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
24%
Green bean
20%
Navy beans
Minerals Daily Need Coverage Score
14%
Green bean
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 3.26g)
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 cheaper?
Navy beans
Navy beans is cheaper (difference - $0.5)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients
  2. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.