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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 have 78 times less vitamin K than soybean raw. Soybean raw has 47µg of vitamin K, while navy beans have 0.6µg.
  • Navy beans have a higher glycemic index (39) than soybean raw (14).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 MagnesiumMagnesium +428.3%
Contains more CalciumCalcium +301.4%
Contains more PotassiumPotassium +362%
Contains more IronIron +565.3%
Contains more CopperCopper +689.5%
Contains more ZincZinc +374.8%
Contains more PhosphorusPhosphorus +388.9%
Contains more ManganeseManganese +377.6%
Contains more SeleniumSelenium +513.8%
Contains less SodiumSodium -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.
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 +566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B1Vitamin B1 +268.8%
Contains more Vitamin B2Vitamin B2 +1218.2%
Contains more Vitamin B3Vitamin B3 +150.1%
Contains more Vitamin B5Vitamin B5 +198.1%
Contains more Vitamin B6Vitamin B6 +173.2%
Contains more Vitamin KVitamin K +7733.3%
Contains more FolateFolate +167.9%
Contains more CholineCholine +159.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Navy beans DV% diff.
Iron 15.7mg 2.36mg 167%
Copper 1.658mg 0.21mg 161%
Manganese 2.517mg 0.527mg 87%
Phosphorus 704mg 144mg 80%
Polyunsaturated fat 11.255g 0.49g 72%
Vitamin B2 0.87mg 0.066mg 62%
Folate 375µg 140µg 59%
Protein 36.49g 8.23g 57%
Magnesium 280mg 53mg 54%
Vitamin B1 0.874mg 0.237mg 53%
Potassium 1797mg 389mg 41%
Vitamin K 47µg 0.6µg 39%
Zinc 4.89mg 1.03mg 35%
Fats 19.94g 0.62g 30%
Selenium 17.8µg 2.9µg 27%
Calcium 277mg 69mg 21%
Vitamin B6 0.377mg 0.138mg 18%
Calories 446kcal 140kcal 15%
Saturated fat 2.884g 0.098g 13%
Choline 115.9mg 44.7mg 13%
Monounsaturated fat 4.404g 0.142g 11%
Vitamin B5 0.793mg 0.266mg 11%
Vitamin C 6mg 0.9mg 6%
Vitamin E 0.85mg 0.01mg 6%
Vitamin B3 1.623mg 0.649mg 6%
Starch 15.4g 6%
Fiber 9.3g 10.5g 5%
Carbs 30.16g 26.05g 1%
Net carbs 20.86g 15.55g N/A
Sugar 7.33g 0.37g N/A
Sodium 2mg 0mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.1mg 0%
Threonine 1.766mg 0.289mg 0%
Isoleucine 1.971mg 0.387mg 0%
Leucine 3.309mg 0.7mg 0%
Lysine 2.706mg 0.52mg 0%
Methionine 0.547mg 0.111mg 0%
Phenylalanine 2.122mg 0.471mg 0%
Valine 2.029mg 0.504mg 0%
Histidine 1.097mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +343.4%
Contains more FatsFats +3116.1%
Contains more CarbsCarbs +15.8%
Contains more OtherOther +277.5%
Contains more WaterWater +647.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 more Mono. FatMonounsaturated fat +3001.4%
Contains more Poly. FatPolyunsaturated fat +2196.9%
Contains less Sat. FatSaturated fat -96.6%

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.