Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Soybean raw vs Navy bean - In-Depth Nutrition Comparison

Compare

The main differences between Soybean raw and Navy bean

  • Soybean raw is richer than Navy bean in Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B2, Potassium, Magnesium, Vitamin B1, and Zinc.
  • Daily need coverage for Iron from Soybean raw is 172% higher.
  • Soybean raw contains 7 times more Phosphorus than Navy bean. Soybean raw contains 704mg of Phosphorus, while Navy bean contains 100mg.

Food types used in this article are Soybeans, mature seeds, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Soybean raw vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
8
:
0
Navy bean
Navy bean
Contains more Calcium +1746.7%
Contains more Iron +713.5%
Contains more Magnesium +177.2%
Contains more Phosphorus +604%
Contains more Potassium +485.3%
Contains less Sodium -84.6%
Contains more Zinc +449.4%
Contains more Copper +365.7%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +1746.7%
Contains more Iron +713.5%
Contains more Magnesium +177.2%
Contains more Phosphorus +604%
Contains more Potassium +485.3%
Contains less Sodium -84.6%
Contains more Zinc +449.4%
Contains more Copper +365.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
8
:
2
Navy bean
Navy bean
Contains more Vitamin A +450%
Contains more Vitamin B1 +124.1%
Contains more Vitamin B2 +304.7%
Contains more Vitamin B3 +33%
Contains more Vitamin B6 +97.4%
Contains more Folate +184.1%
Contains more Vitamin C +213.3%
Equal in Vitamin B5 - 0.825
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 bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +450%
Contains more Vitamin B1 +124.1%
Contains more Vitamin B2 +304.7%
Contains more Vitamin B3 +33%
Contains more Vitamin B6 +97.4%
Contains more Folate +184.1%
Contains more Vitamin C +213.3%
Equal in Vitamin B5 - 0.825

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Navy bean
Navy bean
Contains more Protein +493.3%
Contains more Fats +2748.6%
Contains more Carbs +131.1%
Contains more Other +412.6%
Contains more Water +826.8%
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 bean
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Protein +493.3%
Contains more Fats +2748.6%
Contains more Carbs +131.1%
Contains more Other +412.6%
Contains more Water +826.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Navy bean
Navy bean
Contains more Monounsaturated Fat +8369.2%
Contains more Polyunsaturated fat +2665.4%
Contains less Saturated Fat -97.1%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Navy bean
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +8369.2%
Contains more Polyunsaturated fat +2665.4%
Contains less Saturated Fat -97.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean raw Navy bean
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Navy bean Opinion
Net carbs 20.86g 13.05g Soybean raw
Protein 36.49g 6.15g Soybean raw
Fats 19.94g 0.7g Soybean raw
Carbs 30.16g 13.05g Soybean raw
Calories 446kcal 67kcal Soybean raw
Sugar 7.33g Navy bean
Fiber 9.3g Soybean raw
Calcium 277mg 15mg Soybean raw
Iron 15.7mg 1.93mg Soybean raw
Magnesium 280mg 101mg Soybean raw
Phosphorus 704mg 100mg Soybean raw
Potassium 1797mg 307mg Soybean raw
Sodium 2mg 13mg Soybean raw
Zinc 4.89mg 0.89mg Soybean raw
Copper 1.658mg 0.356mg Soybean raw
Vitamin A 22IU 4IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 18.8mg Navy bean
Vitamin B1 0.874mg 0.39mg Soybean raw
Vitamin B2 0.87mg 0.215mg Soybean raw
Vitamin B3 1.623mg 1.22mg Soybean raw
Vitamin B5 0.793mg 0.825mg Navy bean
Vitamin B6 0.377mg 0.191mg Soybean raw
Folate 375µg 132µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.064mg Soybean raw
Threonine 1.766mg 0.258mg Soybean raw
Isoleucine 1.971mg 0.273mg Soybean raw
Leucine 3.309mg 0.442mg Soybean raw
Lysine 2.706mg 0.35mg Soybean raw
Methionine 0.547mg 0.064mg Soybean raw
Phenylalanine 2.122mg 0.31mg Soybean raw
Valine 2.029mg 0.316mg Soybean raw
Histidine 1.097mg 0.172mg Soybean raw
Saturated Fat 2.884g 0.085g Navy bean
Monounsaturated Fat 4.404g 0.052g Soybean raw
Polyunsaturated fat 11.255g 0.407g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Navy bean
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Soybean raw
35%
Navy bean
Minerals Daily Need Coverage Score
252%
Soybean raw
45%
Navy bean

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 2.799g)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.