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  6. Seed vs. Navy beans

Seed vs. Navy beans — In-Depth Nutrition Comparison

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The main differences between Seed and Navy beans

  • Seed is richer than Navy beans in Phosphorus, Fiber, Manganese, Selenium, Copper, Magnesium, Iron, Calcium, Vitamin B3, and Zinc.
  • Daily need coverage for Phosphorus from Seed is 102% higher.
  • Seed contains 19 times more Selenium than Navy beans. Seed contains 55.2µg of Selenium, while Navy beans contains 2.9µg.

Food types used in this article are Seeds, chia seeds, dried and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Seed vs Navy 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.
Seed
Seed
9
:
1
Navy beans
Navy beans
Contains more Calcium +814.5%
Contains more Iron +227.1%
Contains more Magnesium +532.1%
Contains more Phosphorus +497.2%
Contains more Zinc +344.7%
Contains more Copper +340%
Contains more Manganese +416.7%
Contains more Selenium +1803.4%
Contains less Sodium -100%
Equal in Potassium - 389
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Calcium +814.5%
Contains more Iron +227.1%
Contains more Magnesium +532.1%
Contains more Phosphorus +497.2%
Contains more Zinc +344.7%
Contains more Copper +340%
Contains more Manganese +416.7%
Contains more Selenium +1803.4%
Contains less Sodium -100%
Equal in Potassium - 389

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.
Seed
Seed
6
:
5
Navy beans
Navy beans
Contains more Vitamin A +∞%
Contains more Vitamin E +4900%
Contains more Vitamin C +77.8%
Contains more Vitamin B1 +161.6%
Contains more Vitamin B2 +157.6%
Contains more Vitamin B3 +1260.6%
Contains more Folate +185.7%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Navy beans
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 +4900%
Contains more Vitamin C +77.8%
Contains more Vitamin B1 +161.6%
Contains more Vitamin B2 +157.6%
Contains more Vitamin B3 +1260.6%
Contains more Folate +185.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Navy beans
Navy beans
Contains more Protein +101%
Contains more Fats +4858.1%
Contains more Carbs +61.7%
Contains more Other +272.1%
Contains more Water +1000.2%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Navy beans
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 Protein +101%
Contains more Fats +4858.1%
Contains more Carbs +61.7%
Contains more Other +272.1%
Contains more Water +1000.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Navy beans
Navy beans
Contains more Monounsaturated Fat +1526.1%
Contains more Polyunsaturated fat +4729.6%
Contains less Saturated Fat -97.1%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +1526.1%
Contains more Polyunsaturated fat +4729.6%
Contains less Saturated Fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Navy beans Opinion
Net carbs 7.72g 15.55g Navy beans
Protein 16.54g 8.23g Seed
Fats 30.74g 0.62g Seed
Carbs 42.12g 26.05g Seed
Calories 486kcal 140kcal Seed
Starch 15.4g Navy beans
Sugar 0.37g Seed
Fiber 34.4g 10.5g Seed
Calcium 631mg 69mg Seed
Iron 7.72mg 2.36mg Seed
Magnesium 335mg 53mg Seed
Phosphorus 860mg 144mg Seed
Potassium 407mg 389mg Seed
Sodium 16mg 0mg Navy beans
Zinc 4.58mg 1.03mg Seed
Copper 0.924mg 0.21mg Seed
Manganese 2.723mg 0.527mg Seed
Selenium 55.2µg 2.9µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.01mg Seed
Vitamin C 1.6mg 0.9mg Seed
Vitamin B1 0.62mg 0.237mg Seed
Vitamin B2 0.17mg 0.066mg Seed
Vitamin B3 8.83mg 0.649mg Seed
Vitamin B5 0.266mg Navy beans
Vitamin B6 0.138mg Navy beans
Folate 49µg 140µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.436mg 0.1mg Seed
Threonine 0.709mg 0.289mg Seed
Isoleucine 0.801mg 0.387mg Seed
Leucine 1.371mg 0.7mg Seed
Lysine 0.97mg 0.52mg Seed
Methionine 0.588mg 0.111mg Seed
Phenylalanine 1.016mg 0.471mg Seed
Valine 0.95mg 0.504mg Seed
Histidine 0.531mg 0.206mg Seed
Trans Fat 0.14g 0g Navy beans
Saturated Fat 3.33g 0.098g Navy beans
Monounsaturated Fat 2.309g 0.142g Seed
Polyunsaturated fat 23.665g 0.49g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g 0.177g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Navy 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
35%
Seed
20%
Navy beans
Minerals Daily Need Coverage Score
221%
Seed
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 24)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.3)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 16mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 3.232g)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.