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  6. Great northern beans vs. Navy beans

Great northern beans vs. Navy beans — Health Impact and Nutrition Comparison

Article author photo Sveta Badalyan by Sveta Badalyan | Last updated on October 19, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Great northern beans
vs
Navy beans

Summary

Great Northern beans are high in selenium, phosphorus, vitamins C, A, and B3. On the other hand, navy beans are high in choline, zinc, vitamins B1, B6, and folate. Moreover, navy beans contain less sodium, whereas great Northern beans have fewer calories. While great Northern beans have fewer saturated fats, navy beans contain more monounsaturated and polyunsaturated fats. Navy beans are also high in net carbs and dietary fiber. Compared to Great Northern beans, Navy beans provide 14% more of your daily needs for dietary fiber.

Table of contents

  1. Introduction
    1. Classification
      1. Appearance
        1. Taste and Use
          1. Nutrition
            1. Macronutrients and Calories
              1. Calories
                1. Protein
                  1. Fats
                    1. Carbohydrates
                      1. Vitamins
                        1. Minerals
                          1. Acidity
                          2. Weight Loss & Diets
                            1. Health Benefits
                              1. Cardiovascular Health
                                1. Diabetes
                                  1.   Digestive Health
                                    1. Cancer
                                    2. Sources

                                      Introduction

                                      Navy beans and Great Northern beans are frequently confused, and their differences might be subtle. In this article, we will discuss some general distinctions.

                                      Classification

                                      Great Northern and navy beans are legumes and belong to the family Phaseolus. Navy beans are native to the U.S. Navy. Great Northern beans, on the other hand, are native to North Dakota. Navy beans are also known as pea beans or haricot. Great Northern beans are known as large white beans.

                                      Appearance

                                      Great Northern and navy beans are types of white beans. Great Northern beans are kidney-shaped and larger. Unlike them, navy beans are round-shaped and smaller. They are around the size of a pea. 

                                      Both have smooth surfaces but vary in texture. Navy beans have a creamy texture, whereas great Northern beans are firmer.

                                      Taste and Use

                                      Navy beans are mild and slightly sweet, whereas great Northern beans taste earthy.

                                      While navy beans take 90 to 120 minutes to cook, great northern beans take 45 to 60 minutes.

                                      Great Northern beans are perfect for salads and side dishes, whereas navy beans are good for soups and purees.

                                      Nutrition

                                      In this part of the article, we will compare the nutritional values of great Northern and navy beans, concentrating on differences.

                                      Macronutrients and Calories

                                      Great Northern Beans' average serving size is one cup, equal to 177g. The serving size of navy beans is 182g.

                                      Great Northern and navy beans have similar nutritional densities, but navy beans are a little denser. Navy beans contain 64% water, whereas great Northern beans contain 69% water.

                                      Macronutrient Comparison

                                      Macronutrient breakdown side-by-side comparison
                                      8% 21% 69%
                                      Protein: 8.33 g
                                      Fats: 0.45 g
                                      Carbs: 21.09 g
                                      Water: 69 g
                                      Other: 1.13 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 FatsFats +37.8%
                                      Contains more CarbsCarbs +23.5%
                                      Contains more OtherOther +14.2%
                                      ~equal in Protein ~8.23g
                                      ~equal in Water ~63.81g

                                      Calories

                                      Compared to navy beans, great Northern beans have fewer calories. A hundred grams of great Northern beans provide 118 calories, whereas navy beans contain 140 calories.

                                      Protein

                                      Great Northern and navy beans are equal in protein content. A hundred grams of great Northern beans contain 8.33g of protein. Navy beans contain 8.23g of protein per hundred grams. 

                                      Fats

                                      Compared to navy beans, great northern beans contain more fats. A hundred grams of navy beans contain 0.62g, whereas great northern beans provide 0.45g. Navy beans are high in monounsaturated and polyunsaturated fats, whereas great northern beans provide more saturated fats.

                                      Navy beans contain more omega-3 and omega-6 fatty acids. Navy beans provide 0.18g and 0,14g of omega-3 and omega-6, respectively.

                                      Great Northern beans, on the other hand, have 0,09g omega-3 and 0,1g omega-6.

                                      Fat Type Comparison

                                      Fat type breakdown side-by-side comparison
                                      40% 6% 54%
                                      Saturated Fat: Sat. Fat 0.14 g
                                      Monounsaturated Fat: Mono. Fat 0.021 g
                                      Polyunsaturated fat: Poly. Fat 0.187 g
                                      13% 19% 67%
                                      Saturated Fat: Sat. Fat 0.098 g
                                      Monounsaturated Fat: Mono. Fat 0.142 g
                                      Polyunsaturated fat: Poly. Fat 0.49 g
                                      Contains less Sat. FatSaturated Fat -30%
                                      Contains more Mono. FatMonounsaturated Fat +576.2%
                                      Contains more Poly. FatPolyunsaturated fat +162%

                                      Carbohydrates

                                      Compared to great Northern beans, navy beans are high in net carbs and dietary fiber.

                                      100g of great northern beans contain  21.09g of carbohydrates, of which 7g are dietary fiber and 14.09g are net carbs.

                                      100g of navy beans contain 26.05g of carbohydrates, of which 10.5g are dietary fiber and 15.55g are net carbs.

                                      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

                                      Vitamins

                                      Great Northern beans are high in vitamins C and A. Navy beans, on the other hand, are high in vitamins B1, B6, and folate.

                                      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 4.3% 0.06% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
                                      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%
                                      Contains more Vitamin CVitamin C +44.4%
                                      Contains more Vitamin AVitamin A +∞%
                                      Contains more Vitamin B1Vitamin B1 +50%
                                      Contains more Vitamin B2Vitamin B2 +11.9%
                                      Contains more Vitamin B6Vitamin B6 +17.9%
                                      Contains more FolateFolate +37.3%
                                      ~equal in Vitamin D ~0µg
                                      ~equal in Vitamin B3 ~0.649mg
                                      ~equal in Vitamin B5 ~0.266mg
                                      ~equal in Vitamin B12 ~0µg

                                      Minerals

                                      Great Northern beans are high in phosphorus and selenium. Navy beans, on the other hand, are slightly higher in iron and zinc.

                                       Moreover, navy beans contain more choline and less sodium. The choline content in navy beans per hundred grams is 44.7mg. Great Northern beans provide 2mg of sodium, whereas navy beans 0mg. 

                                      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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
                                      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%
                                      Contains more CopperCopper +17.6%
                                      Contains more PhosphorusPhosphorus +14.6%
                                      Contains more SeleniumSelenium +41.4%
                                      Contains more IronIron +10.8%
                                      Contains more ZincZinc +17%
                                      Contains less SodiumSodium -100%
                                      ~equal in Magnesium ~53mg
                                      ~equal in Calcium ~69mg
                                      ~equal in Potassium ~389mg
                                      ~equal in Manganese ~0.527mg

                                      Acidity

                                      The quantity of acid or base created by foods inside the body is known as the PRAL or potential renal acid load. Great Northern beans have a PRAL level of -0.2. The PRAL level of navy beans is -1.1. Both are alkaline.

                                      Weight Loss & Diets

                                      Plant-based dietary patterns that contain beans and legumes enhance body weight control, potentially lowering the impacts of obesity(1). Both contain dietary fiber that may aid in losing weight(2).

                                      Great Northern and navy beans are vegan.

                                      Plant-based foods such as Great Northern and navy beans can be part of the Mediterranean diet.

                                      Due to their high carb content, great Northern and Navy beans are not good options for the Keto diet.

                                      Both are low-fat and low-sodium foods and can be part of the DASH diet.

                                      Great Northern and navy beans are not good options for the Paleo diet. 

                                      Health Benefits

                                      Cardiovascular Health

                                      Navy beans contain more fiber than great Northern beans. Fiber-enriched food consumption may lower the risk of coronary heart disease, hypertension, and stroke(2).

                                      Great Northern and navy beans may also decrease LDL cholesterol(2). According to the study, great northern beans may lower plasma and liver cholesterol(3).

                                      Diabetes

                                      When ingested alone, as part of a low GI or fiber-rich diet, beans promote low-glycemic response and enhance postprandial glycemic response and glycated hemoglobin (HbA1c) outcomes in Type 2 diabetes. Great Northern and navy beans may aid in managing hyperglycemia and dyslipidemia(1).

                                        Digestive Health

                                      Great Northern and Navy beans are plant-based and provide some bioactive compounds. These phytochemicals may improve low-grade inflammation and gut microbiome(1).

                                      In addition, high fiber consumption helps with gastrointestinal problems, including gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids(2).

                                      Cancer

                                      Increased daily consumption of common beans may lower the risk of colon cancer. Beans are high in bioactive compounds that exhibit anti-proliferative activity. They may induce apoptosis and cell cycle arrest(4).

                                      Studies indicate that consuming more legumes, such as navy beans, may reduce the incidence of colorectal cancer(5).

                                      Sources

                                      1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7915747/
                                      2. https://pubmed.ncbi.nlm.nih.gov/19335713/
                                      3. https://pubmed.ncbi.nlm.nih.gov/35511604/
                                      4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5302293/
                                      5. https://pubmed.ncbi.nlm.nih.gov/30583518/
                                      Article author photo Sveta Badalyan
                                      Education: General Medicine at YSMU
                                      Last updated: October 19, 2023
                                      Medically reviewed by Igor Bussel

                                      Infographic

                                      Great northern beans vs Navy beans infographic
                                      Infographic link

                                      Comparison summary table

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

                                      All nutrients comparison - raw data values

                                      Nutrient Great northern beans Navy beans Opinion
                                      Calories 118kcal 140kcal Navy beans
                                      Protein 8.33g 8.23g Great northern beans
                                      Fats 0.45g 0.62g Navy beans
                                      Vitamin C 1.3mg 0.9mg Great northern beans
                                      Net carbs 14.09g 15.55g Navy beans
                                      Carbs 21.09g 26.05g Navy beans
                                      Magnesium 50mg 53mg Navy beans
                                      Calcium 68mg 69mg Navy beans
                                      Potassium 391mg 389mg Great northern beans
                                      Iron 2.13mg 2.36mg Navy beans
                                      Sugar 0.37g Great northern beans
                                      Fiber 7g 10.5g Navy beans
                                      Copper 0.247mg 0.21mg Great northern beans
                                      Zinc 0.88mg 1.03mg Navy beans
                                      Starch 15.4g Navy beans
                                      Phosphorus 165mg 144mg Great northern beans
                                      Sodium 2mg 0mg Navy beans
                                      Vitamin A 1IU 0IU Great northern beans
                                      Vitamin E 0.01mg Navy beans
                                      Manganese 0.518mg 0.527mg Navy beans
                                      Selenium 4.1µg 2.9µg Great northern beans
                                      Vitamin B1 0.158mg 0.237mg Navy beans
                                      Vitamin B2 0.059mg 0.066mg Navy beans
                                      Vitamin B3 0.681mg 0.649mg Great northern beans
                                      Vitamin B5 0.266mg 0.266mg
                                      Vitamin B6 0.117mg 0.138mg Navy beans
                                      Vitamin K 0.6µg Navy beans
                                      Folate 102µg 140µg Navy beans
                                      Choline 44.7mg Navy beans
                                      Saturated Fat 0.14g 0.098g Navy beans
                                      Monounsaturated Fat 0.021g 0.142g Navy beans
                                      Polyunsaturated fat 0.187g 0.49g Navy beans
                                      Tryptophan 0.099mg 0.1mg Navy beans
                                      Threonine 0.351mg 0.289mg Great northern beans
                                      Isoleucine 0.368mg 0.387mg Navy beans
                                      Leucine 0.665mg 0.7mg Navy beans
                                      Lysine 0.572mg 0.52mg Great northern beans
                                      Methionine 0.125mg 0.111mg Great northern beans
                                      Phenylalanine 0.451mg 0.471mg Navy beans
                                      Valine 0.436mg 0.504mg Navy beans
                                      Histidine 0.232mg 0.206mg Great northern beans
                                      Omega-3 - ALA 0.177g Navy beans

                                      Which food is preferable for your diet?

                                      ok
                                      ok
                                      is better in case of low diet
                                      Great northern beans Navy beans
                                      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
                                      15%
                                      Great northern beans
                                      21%
                                      Navy beans
                                      Minerals Daily Need Coverage Score
                                      44%
                                      Great northern beans
                                      43%
                                      Navy beans

                                      Comparison summary

                                      Which food is lower in Cholesterol?
                                      Navy beans
                                      Navy beans is lower in Cholesterol (difference - 0mg)
                                      Which food contains less Sodium?
                                      Navy beans
                                      Navy beans contains less Sodium (difference - 2mg)
                                      Which food is lower in Saturated Fat?
                                      Navy beans
                                      Navy beans is lower in Saturated Fat (difference - 0.042g)
                                      Which food is richer in vitamins?
                                      Navy beans
                                      Navy beans is relatively richer in vitamins
                                      Which food is lower in Sugar?
                                      Great northern beans
                                      Great northern beans is lower in Sugar (difference - 0.37g)
                                      Which food is lower in glycemic index?
                                      Great northern beans
                                      Great northern beans is lower in glycemic index (difference - 39)
                                      Which food is cheaper?
                                      Great northern beans
                                      Great northern beans is cheaper (difference - $1.3)
                                      Which food is richer in minerals?
                                      ?
                                      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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.