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  6. Soybean raw vs. Navy beans

Soybean raw vs. Navy beans — In-Depth Nutrition Comparison

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What are the main differences between Soybean raw and Navy beans?

  • Soybean raw has more Iron, Copper, Manganese, Phosphorus, Vitamin B2, Folate, Magnesium, Vitamin B1, Potassium, and Vitamin K than Navy beans.
  • Soybean raw's daily need coverage for Iron is 167% higher.
  • Navy beans has 78 times less Vitamin K than Soybean raw. Soybean raw has 47µg of Vitamin K, while Navy beans has 0.6µg.

We used Soybeans, mature seeds, raw and Beans, navy, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Soybean raw 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.
Soybean raw
Soybean raw
9
:
1
Navy beans
Navy beans
Contains more Calcium +301.4%
Contains more Iron +565.3%
Contains more Magnesium +428.3%
Contains more Phosphorus +388.9%
Contains more Potassium +362%
Contains more Zinc +374.8%
Contains more Copper +689.5%
Contains more Manganese +377.6%
Contains more Selenium +513.8%
Contains less Sodium -100%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
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 +301.4%
Contains more Iron +565.3%
Contains more Magnesium +428.3%
Contains more Phosphorus +388.9%
Contains more Potassium +362%
Contains more Zinc +374.8%
Contains more Copper +689.5%
Contains more Manganese +377.6%
Contains more Selenium +513.8%
Contains less Sodium -100%

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.
Soybean raw
Soybean raw
10
:
0
Navy beans
Navy beans
Contains more Vitamin A +∞%
Contains more Vitamin E +8400%
Contains more Vitamin C +566.7%
Contains more Vitamin B1 +268.8%
Contains more Vitamin B2 +1218.2%
Contains more Vitamin B3 +150.1%
Contains more Vitamin B5 +198.1%
Contains more Vitamin B6 +173.2%
Contains more Folate +167.9%
Contains more Vitamin K +7733.3%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 +8400%
Contains more Vitamin C +566.7%
Contains more Vitamin B1 +268.8%
Contains more Vitamin B2 +1218.2%
Contains more Vitamin B3 +150.1%
Contains more Vitamin B5 +198.1%
Contains more Vitamin B6 +173.2%
Contains more Folate +167.9%
Contains more Vitamin K +7733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Navy beans
Navy beans
Contains more Protein +343.4%
Contains more Fats +3116.1%
Contains more Carbs +15.8%
Contains more Other +277.5%
Contains more Water +647.2%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +343.4%
Contains more Fats +3116.1%
Contains more Carbs +15.8%
Contains more Other +277.5%
Contains more Water +647.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Navy beans
Navy beans
Contains more Monounsaturated Fat +3001.4%
Contains more Polyunsaturated fat +2196.9%
Contains less Saturated Fat -96.6%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 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 +3001.4%
Contains more Polyunsaturated fat +2196.9%
Contains less Saturated Fat -96.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Navy beans Opinion
Net carbs 20.86g 15.55g Soybean raw
Protein 36.49g 8.23g Soybean raw
Fats 19.94g 0.62g Soybean raw
Carbs 30.16g 26.05g Soybean raw
Calories 446kcal 140kcal Soybean raw
Starch 15.4g Navy beans
Sugar 7.33g 0.37g Navy beans
Fiber 9.3g 10.5g Navy beans
Calcium 277mg 69mg Soybean raw
Iron 15.7mg 2.36mg Soybean raw
Magnesium 280mg 53mg Soybean raw
Phosphorus 704mg 144mg Soybean raw
Potassium 1797mg 389mg Soybean raw
Sodium 2mg 0mg Navy beans
Zinc 4.89mg 1.03mg Soybean raw
Copper 1.658mg 0.21mg Soybean raw
Manganese 2.517mg 0.527mg Soybean raw
Selenium 17.8µg 2.9µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.01mg Soybean raw
Vitamin C 6mg 0.9mg Soybean raw
Vitamin B1 0.874mg 0.237mg Soybean raw
Vitamin B2 0.87mg 0.066mg Soybean raw
Vitamin B3 1.623mg 0.649mg Soybean raw
Vitamin B5 0.793mg 0.266mg Soybean raw
Vitamin B6 0.377mg 0.138mg Soybean raw
Folate 375µg 140µg Soybean raw
Vitamin K 47µg 0.6µg Soybean raw
Tryptophan 0.591mg 0.1mg Soybean raw
Threonine 1.766mg 0.289mg Soybean raw
Isoleucine 1.971mg 0.387mg Soybean raw
Leucine 3.309mg 0.7mg Soybean raw
Lysine 2.706mg 0.52mg Soybean raw
Methionine 0.547mg 0.111mg Soybean raw
Phenylalanine 2.122mg 0.471mg Soybean raw
Valine 2.029mg 0.504mg Soybean raw
Histidine 1.097mg 0.206mg Soybean raw
Saturated Fat 2.884g 0.098g Navy beans
Monounsaturated Fat 4.404g 0.142g Soybean raw
Polyunsaturated fat 11.255g 0.49g Soybean raw
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Navy beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
20%
Navy beans
Minerals Daily Need Coverage Score
244%
Soybean raw
43%
Navy beans

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 6.96g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 2mg)
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 - 2.786g)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $2.1)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.